May 24, 2016

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The Warm-Up 

Classes have been busy lately with people working hard! We are excited to see that the vast majority of our athletes are coming in early to perform a thorough warm-up. But, there are still a few stragglers to class that don’t give themselves enough time.

Please arrive at LEAST 10 minutes prior to class time to, at the very minimum, perform the posted warm-up of the day. If you have specific mobility issues, you will need even more time.

The warm-up preps your body for the movements you will be required to perform. It will help to reduce the chance of injury. It will allow you to perform better. It will wake up your central nervous system. So, let’s do it!

jared clean
Jared

Workout of the Day
:05 (heats of 7, stagger start)
For time:
2000 m Ski erg
100 Double unders
5 Rope climbs

:30
Midline:
3 sets
:30 Hollow hold
15 Ab mat sit ups
:30 Hollow hold

:40
Mobility:
1:00 each leg pigeon
1:00 each leg Dragon stretch
1:00 each leg Low dragon stretch
1:00 each side Twisted cross

Post your scores to the Whiteboard.

May 23, 2016

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Update on the F3 Games

Our announcement about the partner competition in July, the F3 Games, got great response from you all. I believe we have around 10 teams registered – yes!

*If you have signed up, please post to comments with your team name, partner name and division so we can get a head count and plan accordingly.

PS: we will post a Regionals update by mid week. 

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Flynn

Workout of the Day
:05
5×3 Back squat @75-85%

:20
3 sets
10 pull ups with 5 sec hold @ top
8ea arm DB row
8ea arm bottoms-up KB press

:40
3 sets of
10 Russian KB swings 70/55#
80m suitcase carry

Post your scores to the Whiteboard.

May 21, 2016

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DSC_7210
Paul

SUNDAY…HAPPY BIRTHDAY TO BETH RATLIFF AND COACH GREG BUDDE!

Workout of the Day
:10
4 rounds for time of:
50 Double unders
30 Wall balls 20/14
15 Hand-release push ups

Post your scores to the Whiteboard.

May 20, 2016

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The Atlantic Regional

From Friday through Sunday, make sure to tune into the Atlanta Super Regional, streamed live on the CrossFit Games website. You will be able to cheer Hans on as he tackles eight challenging events. He’s ready!

We will be in Atlanta for the event and will go our best to post updates on Facebook.

games.crossfit.com

hans mikaela pistols
Hans and Mikaela

HAPPY BIRTHDAY LUKE BUHLER!

Workout of the Day
:05
5 sets of:
1 strict shoulder press + 2 push press + 3 push jerks

:25
3 sets of:
8 pull-ups with 5 second hold @ top
12 bar or ring rows

:40
2 x 100m farmers carry

:45
Mobility:
1:00 each leg Dragon stretch

dragon pose
1:00 each leg Low dragon stretch

low dragon
1:00 each side Twisted cross

twisted cross

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May 19, 2106

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Living to 100

I just read a little blurb in Health magazine that reported the number of centenarians has spiked nearly 44 percent in recent years. According to the Centers for Disease Control and Prevention, you can increase your chances of living to 100 with the following:

  • Follow the MIND diet: put an emphasis on vegetables, some healthy grains and fish, while also limiting sweets and you may lower your risk of Alzheimer’s.
  • Work out harder: a recent study found that middle-aged and older people who do high-intensity exercise that makes them sweat may reduce their risk of dying early by up to 13 percent compared with those who do moderate activity.
  • Find a sense of purpose: researchers followed 136,000 people in the US and Japan for seven years and leaned that those who reported feeling a strong sense of meaning in life had a roughly 20 percent lower risk of death over the course of the study compared to those who didn’t.

So, clean eating + intense workouts + feeding the soul may = a longer life! It’s worth a shot.

group row

HAPPY BIRTHDAY DOUG WIGGINS!

Workout of the Day
:05
Five sets of:
500m Ski Erg @ 85%
rest 4 minutes between sets

:40
3 sets of:
10 each arm
Quadruped Reach & Rotate

Quadruped Rotation with Band Assist

Active Open Book

:45
Goal/Skill work

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May 18, 2016

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What’s Our Diet Philosophy?

Diet is always a hot topic. Our relationship with our athletes usually leads to questions about what we eat in a day, what we think others should eat, etc. Most people think CrossFitters only eat Paleo or Zone. Social media is full of athletes practicing the diet tracking trend of “if it fits your macros” or “flexible dieting.” Many assume we are super stringent and never veer from clean eating.

What we do believe is that there is no such thing as an easy fix or a one-size-fits-all diet plan that will work for everyone. However, there are some basic philosophies we think can be applied to most people. They are things like:

  • A diet should mainly consist of whole foods, with most meals cooked at home. You should know where your food comes from and you should be able to control what’s in it.
  • You should limit sugars and processed foods.
  • You should practice moderation. Eat mindfully. Stop when you’re full.
  • If you’re not happy with your current body composition, it’s necessary to track your intake to get a baseline. See where you are and where you can improve.
  • If you are tracking your food with daily carb, protein and fat targets to hit, get to those numbers with lots of nutrient-dense REAL foods. You’ll benefit from more micronutrients and you will get to eat a lot more volume than if you were to hit your numbers with things like ice cream, gummy bears and cereal.
  • Plan some indulgences and enjoy them! Should you eat cookies everyday – probably not. Can you work in cookies on occasion – yes.
  • In the end it’s all about balance.
    • Try and eat a healthy carb, lean protein and small amount of fat at each meal.
    • If you are planning an indulgence and want some dessert, then don’t go crazy with alcohol. Pick your poison. Again, moderation.

Following the guidelines above is a great start to get your eating on track. If you ever have questions, just ask!

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Workout of the Day
:05
For time:
21-15-12-9-6 reps of:
Row – calories
Front Squat RX+165/110; RX 135/95; Masters 55+ 115/65
15 minute time cap

:30
Midline:
3 sets of –
:30 Hollow hold
:30 plank
:30 plank Right
:30 plank Left
2:00 rest between sets

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May 17, 2016

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Tough Love Tuesday

Chances are, you’ve got goals that relate to your fitness and/or body composition. We know this through conversations with all of you!

So, are you edging towards those goals or have you stalled out? gone the opposite direction? If the latter, honestly ask yourself:

Do I spend time on my personal mobility issues? (often times, lack of progress in the lifts is due to an athlete not being able to get into the proper positions required to execute movement correctly).

Do I show up right before class, read the workout for the first time and simply go through the motions? Or do I review the movements prior to class, show up early to get a proper warm-up, and practice mindfully?

Do I eat well 80% of the time, focusing on whole foods? Or does my diet contain sugars and processed foods on the regular?

Am I sleeping at least 8 hours a night?

Am I doing my best to remove stressors, employing techniques like meditation and yoga?

Am I limiting alcohol or am I imbibing almost nightly?

To some, the list above would see like a chore. But, we know that you’re the kind of person who strives for excellence. So, start to improve upon these elements and watch your health, life, body composition and performance improve.

Need a pep talk? See any of our coaches and we can set you in the right direction.

zambito legs
Johnny 

HAPPY BIRTHDAY TIM COCKS

Workout of the Day
:05
For time:
1000 m run
50 Burpee box jumps 24″/20″
50 cals Airbike
1000 m run

:40
Mobility:
2 sets of:
1:00 each leg Banded hamstring stretch
1:00 each leg pigeon
pigeon-pose-yoga
1:00 couch stretch
1:00 saddle stretch
Saddle upright-2 Saddle all the way-2

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May 16, 2016

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A Friendly Request

Except in the case of long runs, please refrain from wearing headphones to class. You can’t hear our coaching cues with them in (we give cues on the row and ski erg, too, and you could be missing out).

If you’d like to request specific music in your class, please do so. We are happy to dial up a new Pandora station!

tim burpee

HAPPY BIRTHDAY TO TRENT! 

Workout of the Day
:10
Every 2 minutes for 10 minutes/5 sets:
5 Deadlifts @ 60-70%

:20
3 sets of:
8 pull ups with 5 second hold @ top
8 each arm dumbbell row

:30
3 sets of:
12 steps KB front rack walking lunge
50 m suitcase carry (focus on keeping shoulders level)

:40
Midline:
3 sets of:
15 Abmat sit-ups
8 each way stir the pots
:30 Hollow body

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May 14, 2016

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Regionals Shirts are in

If you pre-ordered a Hans shirt, please come pick it up. I ordered one additional medium tank and one additional large tee if anyone missed the boat and wants one – first come, first served ($25 each).

IMG_5578

Workout of the Day
:05 (heats)
4 rounds for time:
21 Air bike cals
15 Bar-facing burpees
9 squat cleans (weight increases each round, see below)
RX+: 135/95 – 155/105 – 185/125 – 205/135
RX: 95/65 – 115/75 – 135/95 – 155/105
Masters 55+: 95/55 – 105/65 – 115/75 – 135/80

*25 minute time cap

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May 13, 2016

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Week 1 of Regionals 

Regionals starts today with the Pacific, California and South Super Regions. All regionals can be seen online for free. Check out how to view them all here: http://games.crossfit.com/article/how-watch-2016-regionals 

We will be tuning in to watch all the amazing athletes and anticipate an exciting next weekend in Atlanta with Hans.

HAPPY BIRTHDAY HARRISON!

jeremy overhead
Jeremy

Workout of the Day
:00
Barbell warm-up/drills

:15
Every 2 minutes for 12 minutes/6 sets
1 Hang power snatch above knee + 1 Hang power snatch below knee
@60-70%

:30
3×2 Snatch lift offs @ 80-90%

:35
3 sets of:
6 pull-ups with 5 second hold @ top
10 bar or ring rows

:40
3 sets of:
60 ft Barbell/ Yoke walk
100 m farmer carry (50m down/50 m back)
rest 4 minutes between sets

Post your scores to the Whiteboard.

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