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Heidi
Workout of the Day
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Our friend and International Weightlifting Coach, C.J. Stockel, is running a one day Olympic Lifting seminar this Saturday, Oct. 4, from 9 AM to 4 PM at Flowery Branch High School. The seminar is specifically for CrossFitters who want to advance their Olympic lifting technique. Read more HERE.
Miss Foster
Workout of the Day
Make Up Day: Make up a missed workout. Make up your own workout. Or try this:
For time: 75 Squat Cleans 35 kg
This was the scene after Fight Gone Bad at Dan's 1st seminar, almost exactly 3 years ago.
Workout of the Day
Push Jerk 5-5-5-5-5 reps
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Results yesterday:
Johnny Foster (A) 79, 57, 54 = 190
Steve Nichols (A) 83, 61, 52 = 196
Margaret Redman (C) 88, 69, 67 = 224
Brendan Mahoney from CrossFit Smyrna (A) 128, 111, 106 = 345
Heidi Dawson (B) 103, 93, 85 = 281 (PR by 21)
Marie Poukalova (B) 126, 106, 98 = 328 (PR by 23)
Sam Rickles, the "Iron Jew" (A) 123, 96, 98 = 317 (PR by 2)
Nick, from the GT CF club (A) 88, 72, 58 = 218
Vas (A) 148, 119, 107 = 374 (PR by 39)
Kurt Jacobus (A) 119, 94, 80 = 290
The workout today is Fight Gone Bad, and this is a fundraising event for the Prostate Cancer Foundation and the Wounded Warrior Foundation. Because we will be entirely devoted to this event all day, we will not be able to accommodate first time visits today.
We start at 8 AM. Here are the rules:
Laura, Sr.
Workout of the Day
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
No first time visits this Saturday please. We will be entirely devoted to the FGB fundraiser. It's not too
late to sign up. In fact, if you wander in Sat morning looking for a
workout, you will be forced to sign up.
Do you suffer from performance anxiety? Read this. And no, it's not about Viagra.
Dr. Jeff loves snatches
Workout of the Day
Make up Day: Make up a missed workout. Make your own. Or do this:
100 slam balls for time, 20 lb ball
"Never attribute to malice what can be explained by stupidity"
--Unknown
Saturday will be entirely devoted to the FGB fundraiser. It's not too late to sign up. In fact, if you wander in Sat morning looking for a workout, you will be forced to sign up.
Workout of the Day
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Register now for the next event, the world wide Fight Gone Bad Fundraiser, this Saturday, September 27, benefiting The Prostate Cancer Foundation and The Wounded Warrior Foundation. We will start at 8 AM Saturday and continue until everyone is done. If Saturday is out for you, we will accommodate your schedule by doing the workout on Fri, Sun, or Mon, so go ahead and register.
Workout of the Day
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling (video: [mov], [wmv])
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Post time to comments.
Keep your back flat, and use your legs to move the virtual shovel by lunging and rising. Your arms should remain straight. If you use your arms or your back to do the lifting, you are doing it wrong, doing it the hard way, and you will definitely feel it. Watch the video.
Register now for the next event, the world wide Fight Gone Bad Fundraiser, this Saturday, September 27, benefiting The Prostate Cancer Foundation and The Wounded Warrior Foundation. We will start at 8 AM Saturday and continue until everyone is done. If Saturday is out for you, we will accommodate your schedule by doing the workout on Fri, Sun, or Mon, so go ahead and register.
Important: New policy beginning October 1
We can no longer let folks come in any time they please during hours that we are open. Sorry.
Classes will begin at 10 minutes after the hour with a group warmup & skill drills, followed by any instruction necessitated by the WOD, followed by the WOD, followed by group stretching, cool down, skill drills, or other fun and games. The 1st ten minutes of the hour are for your individual warmup. If you need more time, come earlier. If you come in more than a few minutes after the hour, you will need to wait until the next hour to do the WOD, or jump in and go without a warmup. There will, of course, be exceptions to this policy, as with people who are not doing the WOD, but we need to do this for several reasons, which include:
1. We now have too many people, especially in the evenings, to continue to allow folks to come in & start whenever they feel like it. It's very difficult to keep up with 4 or 5 stopwatches on folks starting at different times. It is also next to impossible to give decent technique instruction to one group while timing and correcting the technique of another group that came in 15 minutes earlier and who have already started the workout. (We also have to take pictures so your mom can see you on the internet.)
2. Starting together allows us to include more technique instruction, more often, on such things as olympic lifts and gymnastic movements.
3. We will be able to do "Team Workouts" and other games and contests.
4. We will be able to do group cool downs and stretching.
First day of Fall!
Workout of the Day
Rest Day at HQ. Make up Day at CF ATL. Make up a missed workout. Make up your own workout. Or let us surprise you.
Here's a funny Australian comedy skit that we hope you enjoy.
Best Gym in Atlanta
Viktor E. Frankl: Man's Search for Meaning
Written by a survivor of the Nazi concentration camps. The book examines why having a purpose in life is not merely important to happiness, it is essential to survival. A 1991 reader survey by the Library of Congress and the Book-of-the-Month Club that asked readers to name a "book that made a difference in your life" found Man's Search for Meaning among the ten most influential books in America.
Mihaly Csikszentmihalyi: Flow: The Psychology of Optimal Experience
Csikszentmihalyi, a professor of psychology, has written several excellent books about "flow," which is a state of optimal mental & physical performance. Athletes experience it with a sense that time has slowed down, performance is effortless, and they can do nothing wrong. Csikszentmihalyi discusses how to find flow in all aspects of life.
Mark Rippetoe: Starting Strength (2nd edition)
The best book ever on the basic strength lifts: Back Squat, Bench Press, Deadlift, Shoulder Press, & Power Clean. A must read for every dedicated CrossFitter.
Mark Rippetoe And Lon Kilgore: Practical Programming for Strength Training
Periodization explained
Neil Hayes: When the Game Stands Tall: The Story of the De La Salle Spartans and Football's Longest Winning Streak
The story of how a fantastic coach, focusing on character development, turned a small Catholic high school in northern California into the nation's #1 ranked HS football team
Jim Thompson: The Double-Goal Coach: Positive Coaching Tools for Honoring the Game and Developing Winners in Sports and Life
I met the author at a conference in 2004, and he so impressed me that I ordered all of his books. This book is not only the best resource I've ever seen on the psychology of effective coaching, it is also a manual for getting the best out of yourself. I recommend it to anyone who wants to improve themselves and to everyone who teaches or leads anything: parents, teachers, executives. I read it at least once a year.
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