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Rick
Workout of the Day
Make up Day. Make up a missed workout. Make up your own workout. Or try this one:
For Time:
Row1,000 meters
50 thruster (45lbs/35lbs)
30 pull-ups
Today is the last day at the current location. Tomorrow is moving day and we will be closed. No workouts, except moving. If you want to help out, show up after 9 AM.
Lauren practices the clean with a 15 lb bar
Workout of the Day
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Moving Day is this Saturday, Nov. 1. 9 AM start
Workout of the Day
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Reasonable article about CrossFit: "Facing Down the Gila Monsters"
What is justice? At opposing ends of the spectrum (with many permutations in between) are two competing visions of justice. Both are grounded in an idea of justice as fairness. One vision is that life is fair if everyone gets "fair" share of the pie. The opposing vision is that life is fair, regardless of outcomes, if everyone lives and plays by the same rules, so that no one gets special treatment. Where do you stand, and why?
Many thanks to our party planners: Amy & Casey Jones and Lauren & Mike Riepenhoff. More photos here. Kath Knox's (Super Woman) pictures HERE.
Workout of the Day
Make Up Day: Make up a missed workout. Make up your own workout. Or try this:
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
A recent fitness fad, TRX Suspension Training, looks like lame imitation of ring training.
A great time was had by all at the Halloween party. Outstanding costumes were:
Tommy Conroy as Speal
Skittles as himself.
Workout of the Day
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Loki
Workout of the Day
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
We are open today. Moving day is next Saturday, Nov. 1.
Halloween party tonight at the new space.
Check out Robb Wolf's website, especially his FAQ
The Challenger!
Workout of the Day
Interval Training:
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Halloween Party tomorrow night at new gym location. Sneak peak. We move the gym on Sat Nov 1.
The Game They Play In Heaven
Workout of the Day
Make Up Day: Make up a missed workout. Make up your own workout. Or try this one from the crossfit.com archives, July, 26, 2003:
Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups
Be brave; grab that bigger Kettlebell or Dumbbell! Post load and time to comments.
News You Can Use
Check the Upcoming Events section on the right and notice:
CrossFit Nutrition Seminar, January 17, 2009
CrossFit Running & Endurance Seminar, April 25-26, 2009
CrossFit Basic Barbell Seminar, May 30-31, 2009
Halloween Party at new gym location Sat. night Oct. 25, 8 PM start time.
Update: We will be moving the gym on Saturday, November 1, starting around 8 AM, not Sat, Oct. 25 as originally posted. There will be no WOD on Nov 1. at Watkins St., except to move stuff. The new location is 1483-A Chattahoochee, Ave, Atlanta. The sign on the outside currently says "GO PERFORMANCE", which is good enough until we can get a "CrossFit" sign up. There are over 80 parking spaces at the new location!
If you have navigated to this page through a link or search it is probably an error. We are NO LONGER LOCATED ON WATKINS. The current address is 1483A Chattahoochee, Ave. Atlanta, GA 30339. Click CrossFit Atlanta to go to the current blog page. Click Map to get directions.
Will Kurt beat Marie on Casino Night? Is he CrossFit Bill?
Workout of the Day
Choice:
From HQ: Run 5 K or
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
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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