9 February 2010

A classic shot!  Bethany was able to catch Drail letting go of his final kettlebell rep in Sunday mornings wod at the Garage Games.  Big D, that rep was awesome & I was glad to have been there to see it!

Click HERE to see some of the photos Bethany snapped at the competition.  She has more & we'll post them soon.

We will be open for a 7:30 AM class this morning!

Wait; What?
Prodding Parents to Get Healthy
Now by Jon Gilson
Hot Bacon Dressing

WARM-UP

CrossFit Warm-up x 2

WOD

“Annie”

50-40-30-20 & 10 rep rounds of:
Double-unders
Sit-ups

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8 February 2010

WE WILL BE CLOSED THIS MORNING.  We WILL be open for the regular PM classes this afternoon.  Hope to see you then!  Sorry for the late notice about this morning!  We just got back from the Garage Games a little while ago & fatigue is the word.  Since I won't be there this morning I WILL open for a 7:30 AM class Tuesday to make it up.  Sorry for the late notice but I just got to a computer.

Everyone did great at the Games.  CFD represented well!!!  We had 7 competitors & 3 of our own volunteered their entire weekend to volunteer to be Judges at the event.  I am EXTREMELY proud of our gym!!  Bethany was the team photographer & she took a lot of great pics. (Thanks Bethany!!) We haven't gotten them uploaded yet but we'll try to get that done tomorrow.

Keep checking the Garage Games site for the final results, pics, & video.

WARM-UP

Run / jog 1 mile
10 Air Squats
10 GHD Sit-ups
10 Pull-ups
10 Dips
10 Hip Extensions
10 Back squats, 45#

WOD

Back squat (wide stance) 5-5-5-5-5

then...

5 rounds for time of:
Run 100 meters
20 Double-unders

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5 February 2010

Ring dips!

A Study Finds Mental Benefit of Fish Oil
Fitness as a Full Time Pursuit
Technique First

Unless posted otherwise, we will be closed this afternoon & Saturday.  We will be attending the Garage Games in Woodstock, Ga.

WARM-UP

2 rounds of:
Row 250 meters
10 Pull-ups
10 Good mornings, 15#-45#
10 Overhead squats, 15#-45#
10 Handstand push-ups
10 Walking lunge (left + right = 1 rep)

WOD

Deadlift 3-3-3-3-3

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4 February 2010

Its good to see Bob and Connie back in the gym!

WARM UP

crossfit warmup + 250m Row X2

WOD

5 Rounds of:

20 Squats
15 Double Unders (or 45 Single Unders)
10 Push ups
05 Pull Ups

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3 February 2010

Stephanie is getting stronger every week!!

Common Injuries (the shoulder)
A Hymn to the Lifestyle: Part 1 - Paleo at its Best
Diversity (And a recipe!)

WARM-UP

1 round of:
Run/jog 400 meters
20 Pistols (10 each leg)
25 Push-ups
30 Double-unders
20 Shoulder press, 15# or pvc (practice form & a straight bar path)
25 Sit-ups
30 Single-unders

WOD

Shoulder press 5-5-5-5-5

then...

3 rounds for time of:
15 Box jumps, 20"
10 Sumo deadlift high pull, 95#/65#
5 Muscle-ups (or 15 pull-ups)

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