CrossFit is, quite simply, a sport-the "sport of fitness." We've learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

Wednesday, September 30, 2009

MoMo gets assistance on a muscle-up from Tinkerbell.

Workout of the Day

"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.

Some of us, including me, have flexibility problems in the shoulder area that prevent us going overhead properly.  At worst this can lead to injury in the shoulder and low back, at best it hinders performance through muted hip function.  Here are two stretches from Dr. Kelly Starrett, Ph.D., of San Francisco CrossFit that will help you get right with your shoulders and overhead movements.

First, Ummm-Your overhead break is on, about stretching the triceps.  Second, Your Poor Lats-Instructions for Care and Feeding.

Tuesday, September 29, 2009

Phil gets after the Wall Ball part of Fight Gone Bad

Workout of the Day

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Important Public Announcement

We are going to start a weekly social event, and we'll begin with grilling out on the gym's new grill/smoker.  The 1st event will be tomorrow night, Wednesday, September 30.  Subsequent events will be on Friday evenings mostly.  Starting about 7:00 PM tomorrow night Dan will be cooking his world famous smoked pork tenderloin.  Hamburgers and hot dogs will be available for those who can't eat the other white meat.  Vic-tah will be making his world famous Bloody Mary's.  We need a volunteer to make salad or to provide some other paleo carbs.  Everyone should bring their own beer/wine/etc.

In the future many announcements for CF ATL get togethers will be made through Facebook.  Momo, Laura D., and Bethanie will be coordinating most of this through the Facebook page rather than through comments on the blog as in the past.  So, click the link in the upper right column and become a fan of CF ATL's on FaceBook if you want to be kept up to date on the latest society events.

Monday, September 28, 2009

George inspects crew about to start "Angie"

Workout of the Day

Make Up Day:  Make up a missed workout.  Or try this:

Weighted Pull-ups
3-3-3-3-3

Sunday, September 27, 2009

Check out Heidi's BIG HAIR from FGB a year ago.

Workout of the Day

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Saturday, September 26, 2009

Fight Gone Bad 2008, the Aftermath

Workout of the Day

Fight Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Friday, September 25, 2009

Watch out. FGB is coming.

Workout of the Day

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

We will be participating in Fight Gone Bad IV  Saturday.  This is an event to raise money for the Prostate Cancer Foundation and the Wounded Warrior Project.  We will run the workout continuously from 9 AM to 1 PM.  You can do the workout without participating in the fundraiser, but we would dearly love for each of you to register and participate.  You can also donate without participating in the workout.  To register or donate, follow this link.  If you would like to participate but cannot do the workout on Saturday, go ahead and register now and make arrangements with the training staff to do the workout at another time.

Our next jump rope workout.

Thursday, September 24, 2009

Fight Gone Bad 2 years ago

Workout of the Day

3 Rounds For Time:
100 feet walking lunge with dumbbell overhead
20 Pull-ups
25 Push-ups
30 Sit-ups

Hold dumbbell overhead with one hand.  Change hands as desired.  Post load and times to comments.

We will be participating in Fight Gone Bad IV charity fundraiser Saturday.  We will run the workout continuously from 9 AM to 1 PM.  You can do the workout without participating in the fundraiser, but we would dearly love for each of you to register and participate.  To register, follow this link.  If you would like to participate but cannot do the workout on Saturday, go ahead and register now and make arrangements with the training staff to do the workout at another time.

Wednesday, September 23, 2009

Wow!  Toes!

Workout of the Day

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Tuesday, September 22, 2009

Amber teaches push press

Workout of the Day

Deadlift 1-1-1-1-1-1-1

Yesterday I spent about 5 hours helping a friend on my old street prepare for a possible flood.  Below is a picture of the Chattahoochee from his back yard, just downstream of Paces Ferry Road, at 1:30 PM.  The water rose an additional 7 feet by midnight.

Monday, September 21, 2009

Chris A.

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.