push up

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Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

“DT” – 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.


And coming Thursday

A. Back Squat:

3@70%, 3@80%, 3@90%
B. For time: 1000m Row
Russian Kettlebell Swings (70, 53#)

Holiday Travel Workout

Do 8 rounds of each movement-
:20 work, :10 rest for max reps…
sit up
push up
mountain climber

MON 12.30.13 Congrats on your first pull up Alyssa! Read More »

Set your December goals!

Get to the box this week & add your goals to the whiteboard. Remember to track your new PR’s throughout the month too!
imageDan, Alison, Lee H, Arielle, Lee M, Bridget & Lis celebrating Bridget’s b-day

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

Overhead Squat: 2 RM, 1 x max reps @ 80% of 2 RM
B. Complete 7 rounds for time:
20 steps Walking Lunges w/ DB/KB overhead (10 steps holding weight in L arm overhead, 10 steps holding in R arm overhead)
3 reps – Push Up + Wall Climb

And coming tomorrow…

A. Clean 3-2-1-3-2-1
B. Complete 10 rounds for time:
10 wall balls
10 Barbell Rollouts

Holiday Travel Workout

10 rounds:
Sprint 100 meters
Rest 1 minute

MON 12.2.13 Happy December! Read More »

Introducing the Fall 2013 challenge…

It’s time for your CFMakeover!
THIS OCTOBER – Nutrition… Fitness… Recovery.
Upgrade your life in one month!
Challenge includes:

  • Kickoff meeting
  • Nutrition workshop
  • T-shirt
  • Facebook accountability group
  • Before & After – pics, measurements, body comp testing & 4 WOD tests
  • Halloween Awards party

Mark your calendars:

  • Prelims testing – Oct 1, 2 & 3*
  • Finals testing – Oct 29, 30 & 31*
  • Awards & Halloween party – October 31

*Alternate testing dates can be arranged.

YOU CHOOSE your primary goal – GET LEAN (lose fat) or GET SWOLE (gain muscle) – and compete for cash & prizes. Cash & prizes awarded to overall winners & challengers who improve most in four different categories:

  1. Most improved body comp (fat loss)
  2. Most improved body comp (muscle gain)
  3. Most improved WODs
  4. Most improved friends & family challenger

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

photo-6Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Power clean: 3×3
B. “The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

And coming tomorrow…

A. Back squat: 4×4 workups (add 5# to last BS workout)
B. 15, 10, 5 reps for time:
Thruster 95/65
Box Jumps 24/20
Pull Up

TUES 9.10.13 It’s time for your CFMakeover! Read More »

Athlete Profile: Ester K

Hometown: Marietta, GA
Age: 27
Occupation: Event Marketing
Three words to describe you: loyal, competitive, adventurous
What are your hobbies, interests and/or talents outside of CrossFit? coaching volleyball, playing volleyball, basketball and tennis, concerts, traveling and EATING
When did you first start CrossFitting?: February 2013 (6 months ago)
How did you first get exposed to CrossFit? What made you try it? My best friend was doing it and he suggested I try. He told me that my competitive nature and the fact that I really enjoy working out and pushing myself, that it would be a great fit for me. I’ve always been in the gym and/or active whether it’s crosstraining, running, playing sports, lifting, etc, but it’s a different kind of workout that I’ve never tried. So, I figure I would give CrossFit and shot, and I have really enjoyed my experience with it.
Take us back to your first WOD… what was it, and how did it feel? I have no clue what it was exactly, but I know it involved pull-up and me using a green band. I felt silly watching everyone else not use and band while I was struggling just to get my foot in it. HA! Well, I made it a goal to get out of bands by week 6–thanks to Cassie always riding my ass.
Favorite WOD: People have favorites? I guess I like the ones that require more endurance. I’m not always the strongest, but I think I do better when the WOD requires some endurance to finish strong.
Least Favorite WOD: Angie
Sports & fitness background: volleyball and basketball athlete, other than that, I just love working out. Well, maybe not love, but don’t feel as gross if I do 🙂
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Definitely stronger. I feel a more all-round fit–endurance, strength with weight and against body weight, and technically sound.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I always thought I was competitive against others, but I’ve found that I’m more competitive against myself than anything. For example, I’m mad at myself if I could’ve pushed harder or gotten a better time–not because of anyone else doing better or more, but because when I’m finished I like to know that I couldn’t have given any more than I did…UNLESS it has to do with maxes…I HATE lifting heavy for some reason.
Favorite CFM moments: First strict pull-up!
Any advice for people just getting started? Do what you can as best as you can, and you will gradually start to see the difference. Let the coaches push you, you’ll be amazed at what your body is actually capable of as opposed to what you think you are capable of.
Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Umm, no. Nutrition philosophy?…I don’t work out to be a stick (obviously haha), I workout so I can eat and be merry 🙂
What did you eat today? Smoothie in the morning; taco salad with no chips or tortilla, just ground turkey meat, black beans, lettuce and salsa; some cherries; dinner has not happened yet. Since I’m writing this on a Friday, I’m sure dinner will be somewhat unhealthy. Dang it!
IMG_3292 (1)Here’s the most recognizable part of Ester. She’s that chick with great legs who usually trains in the early evening classes. We’re about to see less of Ester as she takes some time off to coach the St. Pius girls’ volleyball team. Good luck this season!

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. Complete 8 rounds:3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you finish power cleans, perform 3 broad jumps for max distance. 
*Rest 2 minutes between rounds.

And coming tomorrow

A. Bench press: 5-5-5+ @70%
B. “Cindy” As many rounds as possible in 20 mins:
5 pull ups
10 push ups
15 squats

THURS 08.08.13 Athlete Profile: Ester K Read More »

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