Mike urges everyone to get the bar overhead
Workout of the Day
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
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« March 2009 | Main | May 2009 »
April 2009
April 30, 2009
April 29, 2009
Wednesday, April 29, 2009
Dale Saran of CrossFit HQ visiting last week
Workout of the Day
Make Up Day: Make up a missed workout. Make up your own workout. Or try this:
"Fran"
21-15-9
Thruster 95 lbs
Pull-ups
April 28, 2009
Tuesday, April 28, 2009
Workout of the Day
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
April 27, 2009
Monday, April 27, 2009
Carl Borg explains the next drill at the CrossFit Running & Endurance seminar.
Workout of the Day
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Post time to comments.
April 26, 2009
Sunday, April 26, 2009
Running technique drills
We are closed today for while hosting the CrossFit Running and Endurance seminar. Please visit one of the other CrossFit Affiliates in the area if you want to workout today
April 25, 2009
Saturday, April 25, 2009
Peter
We are closed today and tomorrow in order to host a CrossFit Running and Endurance seminar. Please visit any of the nearby CrossFit Affiliates if you need to workout today or tomorrow.
Good luck and good times to all our folks at the Dirty South Regional CrossFit Games Qualifier!
April 24, 2009
Friday, April 24, 2009
The "Filthy Fifty" strikes again.
Workout of the Day
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
We will be closed Sat. & Sun to host the CrossFit Running and Endurance Seminar. Please visit one of the nearby CrossFit affiliates if you get the jones for CrossFit this weekend.
Good luck to all our folks at the Dirty South Qualifier this weekend. "Just win baby."
April 23, 2009
Thursday, April 23, 2009
Stephanie finishing an inverted burpee. Looks a lot like a handstand.
Workout of the Day
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
We will be closed Sat. & Sun to host the CrossFit Running and Endurance Seminar. Please visit one of the nearby CrossFit affiliates if you get the jones for CrossFit this weekend.
April 22, 2009
Wednesday, April 22, 2009
Let's get involved in this event!
Workout of the Day
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
If you've not done deadlift before, do 5 sets of 5 rather than singles.
Picture of the day yesterday was Chad after "Angie"
April 21, 2009
Tuesday, April 21, 2009
Code Blue
Workout of the Day
Make Up Day: Make up a missed workout. Make up your own workout. Or try this:
Dirty South WOD#1
3 minute Max Points Suicide Run
Rest 2 minutes
3 minute Max Rep Deadlift (275/185)
3 min Suicide Run Rules & Scoring:
From a start finish line A or B the participants will continually run out and back to cones and tape line set at 10‐20‐30‐40‐and 50 yards out. As each participant reaches a cone/tape line they will be awarded a point value by their judge (10yds 1pt, 20yds 2pt, 30yds 3pt, 40yds 4pt and 50yds 5pt). The participant HAND must touch the track past the tape line to be awarded the points at both the cones and start/finish line. The suicides are run in order of closest cone to furthest cone and then back to closest cone, no skipping order. Up the suicide ladder then back down accumulating points as you complete each cone i.e. 1pt, 2pt, 3pt, 4pt, 5pt, 4pt, 3pt, 2pt, 1pt, 2pt, 3pt. 4pt, 5pt, 4pt, …….. for 3 min.
3 min Max Rep Deadlift (275lb/185lb) Rules & Scoring:
Participants will deadlift set weight from ground to standing at full extension of knees and hips with shoulders behind bar. Participant must control (hands on) the weight returning to the ground, then partial release the bar and show 8 fingers for each rep. No bouncing of the weight will be allowed thus the finger release, thumb and palms may remain on bar. Any gross or questionable infraction of the standard of movement will result in loss of repetition.
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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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