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

Monday, January 28, 2013

Saturday class

Saturday class

Workout of the Day

Warm up
Run 400 m or row 500 m
20 Mountain climbers
15 Sit-ups
10 OHS w PVC

Strength
Front squat 5-5-5-5-5

Conditioning
12.5 Open Workout
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100 / 65 lbs)
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
9 Thrusters
9 Chest to bar pull ups
12…
12…
etc

Those who do not find time for exercise will have to find time for illness. -Earl of Derby