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Hooverball Sundays

By Tirzah White
It’s a Saturday night out, and I chuck the deuces around 10:30PM. “Why?” people ask. I promptly respond with one word: “Hooverball.” This response is usually met with another question: “Hoova-whaat?” By the time I’ve finished explaining that it’s similar to tennis and volleyball but played with a 6lb medicine ball, I’m usually greeted with dumbfounded looks.

As much as the CrossFit community loves to play the game, Hooverball isn’t actually the newest fitness craze designed by CrossFitters to shame the volleyball players on their own court. The sport goes waaay back to 1928 when it was created as a means to get President Herbert Hoover up and moving. The game provides a physically demanding and challenging workout while requiring less skill or technique than tennis or volleyball. And most importantly, it’s fun!

If this piqued your interest, come out this Sunday and every Sunday at 10:30AM in the Piedmont Park Active Oval. There is no experience necessary! Just bring your game face, and be prepared for a sweaty good time.

Also, be sure to check out the Atlanta Hooverball Nation’s Facebook page for updates on schedules, pick up games, tournaments, etc.
www.facebook.com/atlhooverball

The kettlebell strikes again!

Workout of the Day (WOD)

A. Skill: 10 mins kettlebell skill work
B. 20 mins: Find 1 rep max bench press THEN…
2 mins to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45/25
*No rest between movements/rounds. Compare to 05.08.13*

And coming tomorrow…

A. Make up a lift you missed this week
B. Team WOD:
Each team gets 2 minutes per station for max reps. Rest 1 minute between stations. 2 rounds for max total reps:
Station 1 – tire flips (one tire per team)
Station 2 – sledgehammer strikes (two hammers per team, one tire)
Station 3 – chest to bar pull ups (2:1 reps Rx:band)
Station 4 – wall balls 20/14 (2 balls per team, 2:1 reps Rx:scaled) ball MUST hit wall at/above 10′ line to count.

Sunday Schedule

WOD 12:00 to 1:00
“DT”
5 rounds for time:
12 deadlifts – 155 lbs
9 hang power cleans – 155 lbs
6 jerks – 155 lbs
1:00 to 2:00 – Open Gym

PARK WOD SUNDAY

Be sure to check out the free park WOD at Piedmont Park in the active oval at 10a. Bring your friends! Stick around for a fun game of Hooverball immediately after.

Whole Life Challenge

By Coach Beka
Summertime is definitely one of my favorite times of the year. Days spent at the pool with friends, beach vacations, Sunday Fundays on a patio…the list goes on. As much as I LOVE all of those activities, I’d been finding it more and more difficult to keep my eating habits in check recently. Drinking at the pool on Saturday often leads to a lack of quality sleep that night and bad food on Sunday, and it becomes a vicious cycle. I have spent many frustrated Monday mornings in the gym fighting the urge to call it a “rest day” and check out due to the poor eating (and drinking) choices I made the weekend before.

The last couple of weeks, I’ve been trying hard to fight the cycle and get back on track, and I’ve definitely noticed a difference in the gym. I not only perform better during WODs, but I actually WANT to push myself through them as well. I’m writing this post in an effort to encourage all of you to get back on track if you, too, have fallen off the wagon. And luckily, the Whole Life Challenge will be returning this fall to kick us back in gear. If you’re reading this and are experiencing something similar, please post in the comments and share any tips and tricks you’ve found to get back on track!

Here are the important dates:
Early Registration – August 1
General Registration – August 7
Start of the Challenge – Sept 7th

Stay tuned over the next couple of weeks for more details regarding the Challenge.
www.wholelifechallenge.com

Coach Raul demonstrates the Turkish get up on Saturday.

Workout of the Day (WOD)

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

And coming tomorrow…

A. Skill: 10 mins kettlebell skill work
B. 20 mins: Find 1 rep max bench press THEN…
2 mins to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45/25
*No rest between movements/rounds. Compare to 05.08.13*

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. Plan on getting dunked on Wed, July 24. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Kit <3 Helen.

Workout of the Day (WOD)

A. 10 minutes kipping practice
B. Wall balls: 3 sets of as many reps as possible, rest 4 mins between sets.
C. Tabata: Supermans and hollow rocks, alternating.

And coming tomorrow…

A. Overhead squat: In 10 mins, find your 1 rep max
B. EMOM10: Every minute on the minute for 10 minutes: Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.
*Minimum distance is 12′
*For each round you do not jump the minimum distance, perform 5 barbell roll outs after the workout.

Matt getting a muscle up on his first attempt Friday…in his first week of CrossFit!

Workout of the Day (WOD)

A. Deadlift 3-3-3+
B. 12 min AMRAP –
10 atomic situps
10 overhead walking lunge steps
10 burpees, jump to plate

And coming tomorrow…

A. 3-position clean 10 EMOM
B. “Elizabeth”
21-15-9
Cleans 135/95
Ring dips