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When Brent was young

When Brent was young

 

Workout of the Day

Strength
12 minutes Every 3 minutes, 10 OHS  Total of 5 sets

Conditioning
“Annie” 
50-40-30-20-10 
Double Unders 
Abmat Sit Ups 

Chadd Jonesmith, Member of the Month

Chadd

Felix from Germany pays a visit

Felix from Germany pays a visit

Workout of the DayStrength:
EMOMx15
1 Power Clean + Squat Clean + Jerk

Conditioning:
“Master’s Qualifier Event 3″
2 Rounds for Time
1k Row
50 Thrusters (45/35)
30 Pull-Ups

“Julie Foucher at the NBA All-Star Weekend” – [video]

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Workout of the Day

Strict Press Biathlon
For Time:
25 Strict Presses (95/65)
25 Strict Presses (65/45)
25 Strict Presses (45/35)

Every time you break you
have a 200 meter run.

The Kylie

The Kylie


Workout of the Day

Strength
3×10 Back Squat

Conditioning
21-15-9 reps for time of:
Deadlifts, 225/155
Box jumps, 24/20
Handstand push-ups

“The current state of exercise science education does a profound disservice to young people interested in pursuing the topic at the university level. In the majority of cases it represents nothing more than a huge waste of money and time. The coursework lacks academic rigor and applicability outside the classroom, the publication quality is – or should be – an embarrassment, and 4-6 years is a long time to waste getting nothing of any consequence accomplished.”  Mark Rippetoe, in The Problem With “Exercise Science”

The original location of Georgia's first CrossFit Affiliate

The original location of Georgia’s first CrossFit Affiliate


Workout of the Day

Conditioning Part 1
“Gushers”

AMRAP 5 minutes
10 Power Cleans (135/95)
10 Burpees

Conditioning Part 2: 
“Fight Gone Worse” 

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds. 

DB Thrusters 50/35 
Power Snatch 95/65 
Box Jump 20″ 
Push Press 95/65 
Row Max Calories 

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

 

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Workout of the Day

Cement Mixer”
7 Rounds, Every 3 Minutes:
400 Meter Run
12 Toes to Bar

 

NSCA Hypocrisy, The Russells

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Workout of the Day

Weightlifting Wednesday” 
In 20 minute establish a 1 RM Clean. 
~rest~ 
In 20 minutes establish a 1 RM Weighted Pull-Up. 
~rest~ 

Time Trial: 500m Row 

The Hip And Athletic Performance, CrossFit Journal

Some aspects of CF have not changed

Some aspects of CF have not changed


Workout of the Day

Strength:
Clean Complex 
E2M x 5 sets: 3 Power Cleans + 3 Front Squats + 3 Jerks 

Conditioning
“Fruit By the Foot” 
3 Rounds for Time 
30 Calorie Row 
20 Power Cleans (95/65) 
10 Overhead Squats (95/65) 
5 Strict Handstand Push Ups

“Ironman in Waterworld” – CrossFit Journal [article]

Huge gym back in '06

Huge gym back in ’06

 

Workout of the Day

“Marathon Monday”
2 Rounds for Time
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit Ups
400 Meter Run
26 Hip Extensions
400 Meter Run
26 Double Unders
400 Meter Run
26 Box Jumps (24/20)

The 1st Atlanta CF Trainer Certification, Aug 2006

The 1st Atlanta CF Trainer Certification, Aug 2006

We are closed this weekend for a seminar.

Sunday 6 PM class is still on


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