AF Tom visits while on leave from defending the free world
Workout of the Day
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
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« February 2009 | Main | April 2009 »
March 2009
March 31, 2009
March 30, 2009
Monday, March 30, 2009
The Red Heads
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.
Arm Wrestling Thur night at 7:30 PM
March 29, 2009
Sunday, March 29, 2009
Julie & Kulsoom
Workout of the Day
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Arm Wrestling Thursday evening, 7:30 PM.
March 28, 2009
Saturday, March 28, 2009
Though new to CrossFit, Ashley gets the high intensity part.
Workout of the Day
Make Up Day. Make up your own workout. Make up a missed workout. Or try this
3 rounds for time
25 Wall Ball (20/14)
20 Kettlebell Swings 24 kg
10 Pull-ups
March 27, 2009
Friday, March 27, 2009
Aftermath of "Fight Gone Bad"
Workout of the Day
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
March 26, 2009
Thursday, March 26, 2009
Both girls beat both guys in this "Karen" workout.
Workout of the Day
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
March 25, 2009
Wednesday, March 25, 2009
Having fun with Fight Gone Bad
Workout of the Day
Front squat 3-3-3-3-3 reps
Post loads to comments.
Nice article about CrossFit in the Denver Post recently.
March 24, 2009
Tuesday, March 24, 2009
Laura D.
Workout of the Day
Make Up Day: Make up a missed workout. Make up your own workout. Or try this:
Deadlift
5-5-5-5-5
The new pull-up bar out front allows for a totally new form of guerilla marketing: assvertising
March 23, 2009
Monday, March 23, 2009
Georgia Tech Rugby defeated Florida Atlantic University 12-8 in a tense quarter final playoff match this past Saturday to win a spot in the South D2 Championships next weekend in Tuscaloosa, where they will play highly rated East Carolina University in a semi-final on Saturday.
Workout of the Day
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
March 22, 2009
Sunday, March 22, 2009
George meets Winston, and has to decide whether he is friend or snack
Workout of the Day
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to Nov. 25, 2008.
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Andy B. is going on a mission to Kenya and needs your help! - Atlanta Erg Sprints, Feb 11, 2012
At Ga Tech
Books
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 explainedNeil 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 teamJim 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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