franday

Crystal building those pipes. She’s developing great arm muscles since starting CrossFit!

Athlete Profile – Crystal Kadakia

Hometown: Austin, TX
Age: 25
Occupation: Career Indulgence Coaching Company Owner, Training Manager at Procter and Gamble
When did you first start CrossFitting?: April 2012
Favorite WOD/Least Favorite WOD: don’t know yet
Three words to describe you: Driven, Straightforward, Always Growing
Tell us about your sports & fitness background: I’ve always done fitness things that are more fun than fitness – indoor rock climbing, shooting around a basketball, canoeing/kayaking, hiking, salsa dancing. This is the first time I’m making a regular commitment to working out.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I contact Lis, on recommendation by my chiropractor, Dr. Cohen, as someone who could help me get back my strength and understood past medical issues. I’ve had a lot of wrist pain and fatigue – Lis was my personal trainer for the first 2 months and now I have switched to the group classes. My first WOD I can’t quite recall it, but I remember feeling like it was easy in the moment, but later I was definitely sore! That’s when I knew I’d found a good workout.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My arms actually have muscle on them! My calves have grown as well. The other great benefit is that I feel like I have more energy and I’m more conscious about what I eat.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Liking the people I work out with – I didn’t realize what a community experience CrossFit is. Additionally, the nutrition advice I’ve gotten is really great and tailored to what I specifically need.
Please share with us any favorite CrossFit / CFM moments: Doing The Wobble at the CFM grand opening party. That was great.
Any advice for people just getting started? Don’t be afraid to say you need to modify a workout. Everyone at CrossFit is focused on getting what they need for themselves – you don’t have to compete with others and you can grow at your own pace.
What are your hobbies, interests and/or talents outside of CrossFit? Lots – entrepreneurship, coaching, learning new skills, reading, writing, all the stuff I had mentioned earlier in terms of the outdoors, billiards, music.

HOOVERBALL is a GO for Sunday!

Although Hooverb-All-Stars Lis, Carlos and Fred will all be in LA at the CrossFit Games, SUNDAY HOOVERBALL MUST GO ON! Our beloved Ninjon has stepped in as captain for the week. He’ll be there ready to play on Sunday at 10 am. Meet him at the Piedmont Park sand volleyball courts. Be there!

Workout of the Day

In honor of this weekend’s CrossFit Games AND our Fran Challenge, we’re doing a workout from this year’s CrossFit Open competition… Good luck!

Open WOD 12.5 – 7 min AMRAP thruster/chest to bar pull up ladder
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 95/65
3 Chest-to-bar Pull ups
6 Thrusters 95/65
6 Chest-to-bar Pull ups
9 Thrusters 95/65
9 Chest-to-bar Pull ups
12 Thrusters 95/65
12 Chest-to-bar Pull ups
15 Thrusters 95/65
15 Chest-to-bar Pull ups
18 Thrusters 95/65
18 Chest-to-bar Pull ups
21 Thrusters 95/65
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

Wayne powers through the row during Fight Gone Bad.

Athlete Profile – Wayne Morrissette

Hometown:Montgomery, Alabama
Age: 38 (39 on August 15. Another Leo…Hey Uran!)
Occupation: Global Supply Chain Learning Project Manager
When did you first start CrossFitting?: I am entering week 4
Favorite WOD: I can’t remember the name but the one with the sprints where you pulled people with the big rubber band thingy (Editor’s note: Wayne is referring to RESISTED RUNNING… coming up again next week!)
Least Favorite WOD: anything with pull ups and burpees
Three words to describe you: introverted, funny, meteorologist
Tell us about your sports & fitness background: Have “worked out” off and on for years, have played softball in various city leagues since ’98 and have also played on local soccer and flag football teams. Weekend warrior extraordinaire.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first introduction to CrossFit was the Baseline workout. Sounded pretty harmless and it was a “baseline” so it couldn’t be SO bad, right? Going from exercise to exercise without stopping, and starting out the gates way too hard made the last part of the workout very challenging. I felt like I was going to die and it took me about an hour to finally cool off and catch my breath. It wasn’t cute but right then I knew that CrossFit would be more than just “working out” or “going to the gym” and that this was going to be a heckuva journey.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? After 3 weeks, I’ve already noticed my work pants getting noticeably looser. I’ve also noticed that I’m able to recover and catch my breath a lot faster after workouts and I’m able to get through the warm up (bear crawls and inchworms sucked balls at first) with a lot more energy to spare now. For me, that’s progress.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I tend to live life in my comfort zone. CrossFit has shown me that I have a lot more in me than I give myself credit for, and that I can experience a lot more success and fulfillment in the things I do when I’m willing to push past where things are comfortable. There’s a whole new world out there.
Please share with us any favorite CrossFit / CFM moments: I haven’t done many of the “extra curricular activities because of other things I have going on, but in the time I have spent in the box, I’m incredibly inspired watching the more “Elite” and experienced Crossfitters bang through their WODs. These guys have also been very encouraging and helpful to me and that means a lot to me just starting out.
Any advice for people just getting started? Just go and get into it. Listen to what people say and ignore the voice that says “Are you crazy? You can’t do that?” Before you know the workout is over and you’ve accomplished more in an hour than you ever did with the 3 sets of 10-12 for 1 hour plus
What are your hobbies, interests and/or talents outside of CrossFit? Softball, soccer, extreme weather, storm chasing, weather forecasting, people watching, politics, sports spectating, theater, symphony, joke cracking
What did you eat today? So far just 4 eggs and sauteed spinach cooked in coconut oil, raw pecans a litte later
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Since a couple of weeks before starting Crossfit I’m about 60-70% Paleo (higher during the week, lower on weekends). Try to stay away from processed fake crap and try to stick with eating stuff that burns clean and doesn’t leave a nasty residue.

Hooverball is Sunday at 10!

Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It’s lots of fun. Don’t forget to bring water, sunscreen and a towel. And maybe, just maybe, we’ll do a short pre-Hooverball warm up WOD.

CrossFit Endurance and POSE Running workshop

-Do you want to improve your running technique and race times?
-Are you clueless on how to work CrossFit Endurance workouts into your exercise routine?
-Or do you just hate running and wish to improve your form to make it less painful and more enjoyable?

Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race.
Workshop includes:
-Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions
-Discussion of general technical principles and methods to prevent common injuries
-Practical drills to improve running technique
-Detailed, sample programming ideas for various training goals
-Q&A

Price: $25
When: Thursday, 7/19, 7-8:30 pm
Register online or in the gym.

Workout of the Day

1. Back Squat – 3 sets of 3 reps at 30X0 tempo
(30X0 means 3 seconds down, no rest at bottom, EXPLODE up, no rest at top)
2. Three-minute Fran:
21-15-9
Thrusters
Pull Ups
Select thruster weight and pull up modifications accordingly to finish all reps AS CLOSE TO THREE MINUTES AS POSSIBLE.
To do this workout “Rx” you must finish all reps between 2:50 and 3:10.
3. Cash-out: 3 attempts – max hang from pull up bar