Monday, February 11, 2013

Talor

Talor

Workout of the Day

Warm up
3-5 min of jump rope
Group mobility

Strength
Front squat 3-2-2-1-1-1

Paleo Challenge Benchmark Workout
8 Minute AMRAP of
3 Thrusters (95 / 65 lbs)
3 Bar facing burpees
6 thrusters
6 Bar facing burpees
9 Thrusters
9 Bar facing burpees
12 Thrusters
12 Bar facing burpees
15…
15…
18…
18…

Don’t practice until you get it right. Practice until you can’t get it wrong. -Unknown

The Paleo Challenge begins today. Sign up at the gym, take measurements, complete the benchmark workout, join the FB group, read the posts on nutrition that are on the site, etc. Look, feel and perform your best. Eat real food. 

Friday, February 8, 2013

Rob and Heidi swinging away

Rob and Heidi swinging away

Workout of the Day

Warm up
3-5 min of jump rope
15 Sit ups
15 Air squats
Group mobility

Strength
High bar back squat 5 x 3 (heavier than last week)

Conditioning
12 Minute AMRAP
30 Sit-ups
20 Box jumps (24 / 20 in)
10 Wall-balls (20 / 14 lbs)

Laziness is nothing more than the habit of resting before you get tired. – Jules Renard

Thursday, February 7, 2013

wes deadlift

Wes is strong

Workout of the Day

Warm up
400 m run
15 wall ball sit ups

Conditioning
5 rounds for time of:
400 m run
25 Kettelbell swings (1.5 / 1 pood)

Wednesday, February 6, 2013

Muscle up

Muscle up

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Take 15 minutes to establish a heavy power clean

Conditioning
10 Min AMRAP
10 Shoulder to overhead (115 / 75 lbs)
10 Toes to bar

The difference between the impossible and the possible lies in a man’s determination. -Tommy Lasorda

Happy Birthday, Alicia!

Happy Birthday, Alicia!

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Skill
10 Minutes of Double under practice

Conditioning
Alicia’s Bday WOD
25 Hand release clapping push ups
25 Deadlifts (135 / 95)
25 Sit ups
25 Jumping lunges
25 Sprawl balls
25 Pull ups
25 Sprawl balls
25 Jumping lunges
25 Sit ups
25 Deadlifts (135 / 95)
25 Hand release clapping push ups

You just can’t beat the person who never gives up. -Babe Ruth

Monday, February 4, 2013

Drew getting that triple extension.

Drew getting that triple extension.

Workout of the Day

Warm up
Run 400 m or row 500 m
Group mobility

Strength
Front squat 3-3-3-3-3

Conditioning
Courtesy of CrossFit Atlanta
3 rounds of:
10 Hang power cleans (135 / 95 lbs)
50 Air squats
10 Burpees

Win or lose you will never regret working hard, making sacrifices, being disciplined or focusing too much. -John Smith

REMINDER: There is no longer a 10:00 AM class. It has been officially changed to 11:30 AM Monday-Friday.

Friday, February 1, 2013

Lauren, Caroline and Sarah going to at it!

Lauren, Caroline and Sarah going to at it!

Workout of the Day

Warm up
5 minutes of jump roping
Group mobility

Strength
5 x 3 High bar back squat (heavier than last week)

Conditioning
10 min AMRAP of:
20 Kettlebell push presses – 10 each arm (1.5 / 1 pood)
20 Goblet squats (1.5 / 1 pood)
30 Double unders

Every day do something that will inch you closer to a better tomorrow – Doug Firebaugh

REMINDER: Starting next week Monday, February 4, there will no longer be a 1o:oo AM class. It is being moved to 11:30 AM. 

Thursday, January 31, 2013

Katey hitting a PR on her deadlift. And all smiles all the time.

Katey hitting a PR on her deadlift.  All smiles all the time.

Workout of the Day

Warm up
Run 400 m or row 500 m
Group Mobility

Conditioning
4 rounds of:
20 Hand release push ups
40 Kettlebell swings (1.5 / 1 pood)
*2 minutes rest between rounds
**Substitute HRPU with handstand push ups if advanced

Don’t wait. The time will never be just right. -Napoleon Hill

Wednesday, January 30, 2013

Their favorite dynamic stretch: the walking plank

Their favorite dynamic stretch: the walking plank

Workout of the Day

Warm up
3-5 min of jump rope
Group mobility

Strength
Deadlift 3-2-2-1-1-1
*18 min cap*

Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of
Kettlebell deadlift high pulls (1.5/1 pood)
Burpees
Knees to elbows
*15 min cap*

“Be yourself; everyone else is already taken.” – Oscar Wilde

 

Tuesday, January 29, 2013

Russ with a nice overhead position

Russ with a nice overhead position

Workout of the Day

Warm up
Group Mobility

Strength
In 15 minutes, establish a heavy squat snatch

Conditioning
3 rounds of:
400 m run
12 Power snatches
21 Wall balls

Impossible is a word to be found only in the dictionary of fools. -Napoleon Bonaparte