Monday, December 6, 2010

  IMG_7514
The morning crew having fun with the lacrosse balls

Workout of the Day

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

This Saturday, December 11 the Crossfit Sports Series comes to Atlanta.  Come out with the whole family!!

Paleo night at Urban PL8 this month is on Dec. 16.  Sign up on the front desk to sit at our table.

Time to reflect on your last year of fitness and look forward to the new year.  If you set goals on our goals blog last year post where you're at with them.  If not, start thinking of your 2011 fitness goals to post on the goals blog for next year (will be up soon).

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Showing 19 comments
  • Dave Hodges
    Reply
  • Bethanie
    Reply

    Well, I’ll be the first to discuss where I’m at with my 2010 goals…
    My first goal was to not get hurt. I think that I did a pretty good job of avoiding this. I spent a good portion of the year trying to balance training hard but not to the point of injury.
    My next goal was to gain 5-10 lbs. While I did not achieve this, I realized that this was not my true goal. The goal should have read “figure out what the hell I can improve on nutritionally”. I did this…it meant eating as much as my fat ass boyfriend on a daily basis. I still do this…my performance increased but my weight did not change. cool.
    My next goal read to have a 2x BW deadlift. Well, I guess I need to max out my deadlift soon. Given the break I took from strength I think I still may be about 20lbs off but I’ll keep you posted.
    The other goal was a 300point FGB. UGH, I guess this also means I need to do this dreaded workout soon…
    Next: “catch Mike on running”…yeah, not so much. Doesn’t help that he lost some weight.
    FInally: “make the 2010 Crossfit Atlanta affiliate team for the games”… BOOM

  • MsDanyal
    Reply

    Well my goals were
    A. not to die
    B. not to kill anyone else while I work out .
    SO I think I did pretty well!
    I am glad you said you are eating more .. because I think that is the biggest adjustment to make – I have to fight that anorexic in me .. and force myself to eat real meals. It’s not an easy adjustment but I am getting there. Next year I will conquer my box jump freak outs

  • Marshall Jones
    Reply

    It’s been quite a year at CrossFit for me personally; from the first day Lori and I walked in the gym we had no idea what we were getting ourselves in too. And most days that trend continues. After looking back at the goals blog it’s interesting to see what my focus was a year ago and what I would think would be realistic goals for 2011. My 2010 goals were as follows:
    1. Loose 20lbs. – Its safe to say that I have achieved this mark, and the more important takeaway is that I have a much better understanding of nutrition as a whole. What your body needs versus what you want to be eating is drastically different. While I love me some taqueria del sol, I have learned my body doesn’t love it as much. In the past couple of weeks with the holidays, the diet has slipped a bit and I can tell a drastic difference in energy, performance that the gym and overall feeling. So its back on the paleo wagon ASAP!
    2. Complete Fran as Rx – Then do it in sub-8 min, then sub-7 min, then sub-6 min (5:59ish). : – Looking back this was a very ambitious goal for me. My first Fran time when I started CrossFit was on Nov 17th 2009 it was 9:25 with 65lb thrusters and blue band assisted pull-ups. My first Rx Fran was 13:38 in January, the next was 12:31 on May 20th, the next attempt was 8:48 on June 1st and my current PR was 6:12 on Sept 16th. So while I have almost accomplished my goals, I need to drop: 13 seconds. The more impressive feat here is the drastic reduction in time, which I directly attribute to diet.
    3. 400lb+ Deadlift – Currently 352lb PR. – Like Bethanie its been a while since I have tried to max out my deadlift, I am not sure I could reach my 400 lb goal today, I think it would be very close. I did increase my PR to 363 lbs.
    4. Learn the Double-Under then complete 25 in a row. – Still working on the Double-Unders, while I can do them, I still lack the consistency to get 25 in a row. Maybe, I will have to roll this goal over into 2011.
    5. Improve Flexibility – Still not a measureable goal, but I thought I would add it. – For all the 5 pm’ers the baby elephant is still working to improve flexibility, the addition of mobility WOD’s has helped but I need to be more dedicated in investing the time to complete this exercises, because they do make a huge improvement on a day to day basis.
    In addition to the goals listed above, I reached a couple of notable achievements that weren’t even on my radar at the beginning of 2010. These achievements include a sub 6:00 mile (5:59), learning the muscle up, losing 35 lbs since starting CrossFit, and completing a half century bike ride. So all in all its been a great year, that will continue into 2011. BOOM!

  • rhjones5
    Reply

    I’m glad we are talking about this.
    My first goal was to return to 100% healthy and injury free.
    This wasn’t quite a success. My back hurts so badly that moving is beyond a chore. The original injury to my lower back is slightly better, but all of the new injuries to my back, shoulders, knees and ego make it hard to convince myself to get out of bed in the afternoons.
    My second goal was to get stronger. I’m sure you’ve all noticed me withering away and wondered why my lack of strength won’t change. I think it’s because I cant afford food and my body has resorted to eating whatever muscle I try to give it. If Bethanie would stop eating three times the normal female amount she could probably share some food with me.
    My third goal was to get a job. This didn’t even come close to happening. I even got turned down for a few volunteer positions, which led me to my fourth goal…
    Learn to read. This one is actually moving along, just not very fast. Even the woman who is typing this for me seems to think its pathetic.
    Goal 5- move out of my parents house. Nope.
    Goal 6- Graduate from college before I turn 27. Nope.
    Goal 8 was to make more friends. Amazingly, I have fewer friends now than when the year began. It’s effing ridiculous. Who actually loses friends at a high rate of speed? Me, that’s who!
    Goal 9- Fight everyone who I dislike for any reason (including those who used to be my friends)
    This one I haven’t accomplished, but the year isn’t over. If you think I like you, you’re probably wrong. Odds are, a lot of you will be getting a phone call very soon. And don’t think for a second that being better than me at crossfit means you’re safe. Even Mike may want to keep his phone on… or turn it off and hide.
    I may not be on the affiliate team or have lost 20 lbs. like marshall, but all in all I’d say things are looking pretty good for me.
    Goal for next year: Grow a sweet beard with the help of Jason 2.0, or at least gain the need to shave one time.

  • rhjones5
    Reply

    oh yeah… BOOM!

  • Pablo Vega
    Reply

    How’s this for a measurable goal??
    Kick everyone’s ass by December 31, 2011…
    Since that may be a bit hard considering a lot of you kick MY ass on regular basis, I’ll try to think of something else during the next 3-4 weeks.

  • Ryan Tyler
    Reply

    harrison, thank you. that made my day.
    my goals were set for me by mike k.
    1st goal: 100k C&J. we’ll see this saturday when, serendipitously, “The Other Total” is the WOD.
    2nd goal: quit smoking. done. and, anecdotally, i quit dipping which is a habit i picked up trying to quit smoking.
    last goal: don’t get killed by danya. crossing fingers
    i’ve got some rather ambitious goals floating around that i have yet to finalize but will post as soon as i do.

  • mike k
    Reply

    ryan, while I cant really protect you from Danya, I can lift with you this weekend. we can go heavy on clean and jerk, see how close you are if you arent already there, and figure out how to get you there by months end. lots of time left to keep improving.

  • mike k
    Reply

    BOOM! Marshall you are the man!!!

  • mike k
    Reply

    Harrison! that is freakin hilarious! I wouldnt hold your breath about Bethanie sharing her food with you, that will only further your withering away
    up until this post I considered myself your friend, but now that I know its not very cool to be friends with Harri J, I am going to have to withdrawal from your cirle of friends-the apparently ever shrinking circle. I will now spend the time I would have spent being friendly to you learning how to operate a bow and arrow so that I can protect myself from the guerrilla ambush that is sure to be comeing my way from you. something to keep in mind too, Mike G is highly proficient in the use of firearms. . . good luck, even though we are no longer friends, Im kind pulling for ya. you know the same way people root for little sisters of the poor when they play a powerhouse. god speed!
    In all seriousness though, you are going to kick ass in 2011, bc I think you have figured out the source and cause of your back and knee issues, and now are working hard to improve your movement so as (psoas, get it. . .?) to always be organized and in good position. If you keep at it like I know you will, your goals are going to get blown out of the water this year, guaranteed !

  • mike k
    Reply

    Pablo, I think there are probably some things you could think of right now that you could beat everyone’s ass at, but if there arent, that day is very soon to come. something you, marshall, harrison, and the capt all share is extreme attention to detail, and tremendous work ethic. the sky is the limit!

  • mike k
    Reply

    B, workin on some ideas for you to beat mike in running. It may involve a two by four and a paintball gun. . . more to come on that

  • mike k
    Reply

    time for some more quantifiable goals, since we dont have a body count:)
    2010 was pretty incredible for you and 2011 is gonna be even better! if we need to get you paintball gun too so you dont kill Ryan, we can do that!

  • mike k
    Reply

    I would like to get in on this FGB Bethanie, please let me know when you plan on doing it. maybe we can make it a gym wide event?

  • MsDanyal
    Reply

    I have nothing but love for the Captain – I have no idea why anyone would think I want to kill him..It’s not like I’m a violent person …..
    and it’s Harrison who better watch his step – yeah – he knows he’s going down — he just doesn’t know when .Him , his mismatched socks, that stinkin ipod full of Air Supply crap!
    2011 look out !

  • MsDanyal
    Reply

    OMG Mikey — what’s with all the ass kissing ?

  • Pablo Vega
    Reply

    I’ll try FGB too… I haven’t done it in almost 3 months, would like too see how I improved

  • Pablo Vega
    Reply

    and I’m coming back January 6th, so I’m thinking somewhere around Jan 7-11 would be a great time to start the next Paleo challenge? My $$$ is running low so I could use a free month @ CFATL plus the $400 from the top prize (just sayin)….

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