Team WOD.
Gotta come in to see what it is.
Saturday, October 31, 2009
Friday, October 30, 2009
Fri. Oct. 30
Row 2000 m for time
-then-
100 Ab Mat Sit Ups for time
-then-
100 Ab Mat Sit Ups for time
"There is perhaps nothing so bad and so dangerous in life as fear."
- Jawaharlal Nehru
- Jawaharlal Nehru
Wednesday, October 28, 2009
Thurs. Oct. 29
Ramp Up:
25 Air Squats (Work slowly and focus on form. Keep the chest high, weight primarily on heels, hip crease below knee).
You vs. Burpees
150 Burpees for time
Cool Down:
Work pull up negatives.
A nice little summation from Hyperfit USA. Enjoy...
Okay – What is the deal with the Skull?
People ask, why the skull? Why the harsh appearance? You guys are so nice, why the rough exterior?
Here it is: We do not want everyone. We want people who are serious about fitness. We want people who are seeking a challenge. How do we figure that out who is serious. Simple, we give them a training session and if they come back then they are serious. Our training standards are hard, very hard and not everyone is willing to work as hard as our people are. We expect people to be diligent in their training. We close enrollment in January to protect our clientele from the people who are not serious. All are welcome, the strong stay, the determined thrive.
Most of the fitness industry used glossy slicks and catch slogans to get people in their door, a slick sales pitch and an iron clad contract to get people's money. The status quo in the industry is $15 for 15 pounds or some other bullshit. We don't do that. We sell our fitness like crack: First hit is free – You are either hooked or you are not. If you are not, go to globogym and enjoy your 4.4 visits a month for $60. If you are, you visit Alice in the rabbit hole and everything changes.
The skull and crossbones is the label that separates us from them. We don't promise enlightenment or perfect abs or tell you will become popular if you work out here. We promise hard work. We promise variety. We promise you will learn skills and train you like an athlete. We promise to make your heart hit your rib cage. We promise to make you use the handicapped stall after your first few workouts. We promise to train you as athletes. Athletes of life.
If you get your diet under control and stop eating mayonnaise popsicles and drinking hotdog water maybe the Speedo will be in your future. There is no training program that will give you rock hard abs while you have Domino's on speed dial. Really. No pill, no amount of 7 minutes a day or walking.
The Skull and Bones is the warning label. The medicine is potent. If used right, it can cure what ails you. If used wrong…
Any questions?
25 Air Squats (Work slowly and focus on form. Keep the chest high, weight primarily on heels, hip crease below knee).
You vs. Burpees
150 Burpees for time
Cool Down:
Work pull up negatives.
A nice little summation from Hyperfit USA. Enjoy...
Okay – What is the deal with the Skull?
People ask, why the skull? Why the harsh appearance? You guys are so nice, why the rough exterior?
Here it is: We do not want everyone. We want people who are serious about fitness. We want people who are seeking a challenge. How do we figure that out who is serious. Simple, we give them a training session and if they come back then they are serious. Our training standards are hard, very hard and not everyone is willing to work as hard as our people are. We expect people to be diligent in their training. We close enrollment in January to protect our clientele from the people who are not serious. All are welcome, the strong stay, the determined thrive.
Most of the fitness industry used glossy slicks and catch slogans to get people in their door, a slick sales pitch and an iron clad contract to get people's money. The status quo in the industry is $15 for 15 pounds or some other bullshit. We don't do that. We sell our fitness like crack: First hit is free – You are either hooked or you are not. If you are not, go to globogym and enjoy your 4.4 visits a month for $60. If you are, you visit Alice in the rabbit hole and everything changes.
The skull and crossbones is the label that separates us from them. We don't promise enlightenment or perfect abs or tell you will become popular if you work out here. We promise hard work. We promise variety. We promise you will learn skills and train you like an athlete. We promise to make your heart hit your rib cage. We promise to make you use the handicapped stall after your first few workouts. We promise to train you as athletes. Athletes of life.
If you get your diet under control and stop eating mayonnaise popsicles and drinking hotdog water maybe the Speedo will be in your future. There is no training program that will give you rock hard abs while you have Domino's on speed dial. Really. No pill, no amount of 7 minutes a day or walking.
The Skull and Bones is the warning label. The medicine is potent. If used right, it can cure what ails you. If used wrong…
Any questions?
Wed. Oct. 28
3 RFT:
1 Building Lap (530m)
25 Box Jumps
25 Jumping Air Squats
News: We are going to be running a Zone/Paleo Challenge starting on Monday, Nov. 2.
The buy-in will be $20, which will go into the pot. Everyone who is going to participate will be body fat tested. We will re-test on Feb. 1. The person who loses the largest percentage of their body fat will win the pot.
We recommend that you journal your diet. Keep track of what you eat and when you eat it. This will help you stay focused, even through the holiday season. If you need any information about diet just let us know.
We will also be holding a Saturday Nutrition Seminar soon. We will go over Zone/Paleo programming, and we will take a grocery trip to Whole Foods to help you with good choices and shopping habits. Stay tuned for the date we will be offering this.
1 Building Lap (530m)
25 Box Jumps
25 Jumping Air Squats
News: We are going to be running a Zone/Paleo Challenge starting on Monday, Nov. 2.
The buy-in will be $20, which will go into the pot. Everyone who is going to participate will be body fat tested. We will re-test on Feb. 1. The person who loses the largest percentage of their body fat will win the pot.
We recommend that you journal your diet. Keep track of what you eat and when you eat it. This will help you stay focused, even through the holiday season. If you need any information about diet just let us know.
We will also be holding a Saturday Nutrition Seminar soon. We will go over Zone/Paleo programming, and we will take a grocery trip to Whole Foods to help you with good choices and shopping habits. Stay tuned for the date we will be offering this.
Tuesday, October 27, 2009
Sweet Blog
I'm stealing this blog entry from CF Peachtree. It's a nice little summation of why we do what we do....
Do you have it? Can you turn it on? Can you turn it on at a seconds notice? Can you turn it on when life is throwing you curve balls, when work sucks, when your relationships are crumbling, when the world is caving in?
Do you have it when it matters?
A CrossFit WOD at our gym is a microcosm of your life. I can watch one workout and I will know everything about you.
I will know if you cheat under pressure, if you short reps or range of motion. I’ll know if you can push hard or if you quit when things get brutal. I can see if you blame others or take responsibility for your life. If you are honest with yourself you will see the truth too. I will be able to see your mental strength, your heart, and your commitment to yourself.
This can be a tremendous gift to those who are willing to look. Otherwise, it’s just painful and get’s repressed.
CrossFit teaches you how to hone your mind. It gives you the chance, again and again to come face to face with yourself. It allows you to harden your mind and your focus. Over time, 3…2…1…GO can be used as a trigger. A way to focus the mind regardless of what else is going on. Eventually you won’t even need a trigger. It will be you, you who control when it’s ON and when it’s OFF, you who control your focus, passion, and mental fortitude.
It’s just up to you. It always has been.
Do you have it? Can you turn it on? Can you turn it on at a seconds notice? Can you turn it on when life is throwing you curve balls, when work sucks, when your relationships are crumbling, when the world is caving in?
Do you have it when it matters?
A CrossFit WOD at our gym is a microcosm of your life. I can watch one workout and I will know everything about you.
I will know if you cheat under pressure, if you short reps or range of motion. I’ll know if you can push hard or if you quit when things get brutal. I can see if you blame others or take responsibility for your life. If you are honest with yourself you will see the truth too. I will be able to see your mental strength, your heart, and your commitment to yourself.
This can be a tremendous gift to those who are willing to look. Otherwise, it’s just painful and get’s repressed.
CrossFit teaches you how to hone your mind. It gives you the chance, again and again to come face to face with yourself. It allows you to harden your mind and your focus. Over time, 3…2…1…GO can be used as a trigger. A way to focus the mind regardless of what else is going on. Eventually you won’t even need a trigger. It will be you, you who control when it’s ON and when it’s OFF, you who control your focus, passion, and mental fortitude.
It’s just up to you. It always has been.
Tues. Oct. 27
12 Min. AMRAP
250m Row
10 Push Press (65/45)
10 Wall Ball
or
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (70#) Kettlebell swings
250m Row
10 Push Press (65/45)
10 Wall Ball
or
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (70#) Kettlebell swings
Monday, October 26, 2009
Mon. Oct. 26
5 RFT:
10 Burpees
10 Air Squats
10 Sit Ups
10 Pull Ups
10 KB Swings (53/35)
*Topic for discussion... "Why do I do CrossFit?"
Post the reasons you put yourself through the rigors of CrossFit every week. How have you progressed? What are you having trouble with? What are you going to do to get better? Post to comments.
10 Burpees
10 Air Squats
10 Sit Ups
10 Pull Ups
10 KB Swings (53/35)
*Topic for discussion... "Why do I do CrossFit?"
Post the reasons you put yourself through the rigors of CrossFit every week. How have you progressed? What are you having trouble with? What are you going to do to get better? Post to comments.
Saturday, October 24, 2009
Friday, October 23, 2009
Thursday, October 22, 2009
Thurs. Oct. 22
"Fundamentals Chipper"
30 Reps of:
Air Squat
Front Squat
Overhead Squat
Press
Push Press
Push Jerk
MB DL
SDHP
MB Clean
*There is no rx weight. This is designed for you to work on fundamental technique through all 9 elemental movements. Focus on form, not weight.
30 Reps of:
Air Squat
Front Squat
Overhead Squat
Press
Push Press
Push Jerk
MB DL
SDHP
MB Clean
*There is no rx weight. This is designed for you to work on fundamental technique through all 9 elemental movements. Focus on form, not weight.
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Monday, October 19, 2009
Friday, October 16, 2009
Thursday, October 15, 2009
Thurs. Oct. 15
21,15,9 of:
Handstand Push Ups
KB Swings (53/35)
or
Main Site:
5 RFT:
15 135# Hang Squat Cleans
30 Pushups
Handstand Push Ups
KB Swings (53/35)
or
Main Site:
5 RFT:
15 135# Hang Squat Cleans
30 Pushups
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Sunday, October 11, 2009
Sun. Oct. 11
Attention!
We will be closed tomorrow, Monday, Oct. 12. There will be no classes. If you have an appointment with a coach, please make sure you contact them to confirm.
Homework for Tuesday. Get together your meal plan for us to review. If you have questions about how to create a meal plan, make an appointment with a coach to discuss this issue.
There is a direct correlation between nutrition and your progress and performance. If you are frustrated with where you are in CrossFit, this is a vital component in your development. Let us help you design a program if you do not have one.
We will be closed tomorrow, Monday, Oct. 12. There will be no classes. If you have an appointment with a coach, please make sure you contact them to confirm.
Homework for Tuesday. Get together your meal plan for us to review. If you have questions about how to create a meal plan, make an appointment with a coach to discuss this issue.
There is a direct correlation between nutrition and your progress and performance. If you are frustrated with where you are in CrossFit, this is a vital component in your development. Let us help you design a program if you do not have one.
Friday, October 9, 2009
Thursday, October 8, 2009
Wednesday, October 7, 2009
Tuesday, October 6, 2009
Tues. Oct. 6
3 Min AMRAP
135/95 Dead Lift
rest 1 min
3 Min AMRAP
135/95 Thrusters
rest 1 min
3 Min AMRAP
135/95 Power Cleans
Total Reps for score.
Monday, October 5, 2009
Sunday, October 4, 2009
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