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Saturday, May 29, 2010

Handstand Push Ups
Ring Dips

Memorial Days hours: Morning 9 a.m. Evening 4 p.m.

NEW SITE UP! http://www.crossfitsandysprings.com/. Check out the new hotness!

 Last Blogger past for now.


Friday, May 28, 2010

A hearty welcome to Scott who just finished his on-ramp!

(some of)The women of Crossfit Sandy Springs

4 rounds for time of:
400m run
50 Squats

This is a duplicate post. We're currently working on getting http://www.crossfitsandysprings.com/up and running for you blog needs from now on.

In discussing Level III, our watch word here is consistency.  We expect by this point that everyone will have solid mechanics and that the movements will no longer feel foreign. We feel that the vast majority of people will fall into  this category, or be very close to getting into it or out of it. For this level ever task must be completed.

All reps to be completed without stopping
Squats: 50
Pushups:Male 20
              Female 15 (no knees)
Knees to Elbows: Male 10 (or 20 sec. L-sit)
                             Female 5 (or 10 sec. L-sit)
Pullups: Male 7 strict or 15 kipping
              Female 3 strict or 8 kipping
Dips (Static): Male 10 
                     Female 5
Box Jumps: Male 30"x1
                    Female 24"x1
400m run 1:30
800m run 3:24
5k run 30:00
500m row: Male 1:45
                  Female 1:55

Deadlift 1 1/2 Bodyweight
Press 1/2 Bodyweight
Squat Bodyweight
Powerclean 3/4 Bodyweight

"Helen" sub 13:30

Thursday, May 27, 2010

For time
185 lbs. Shoulders to Overhead 20 reps
40 Burpees
partition as necessary

I mentioned the Skill Tests yesterday, we'll start by looking at the second level, Level II. The first level (Level I) is for those immediately out of the on-ramp.  What we're looking for here is consistency in mechanics, sloppy reps or lifts are grounds for a miss. This level is primarily for those who have just started group classes and become acclimatized to the intensity and types of work we do in Crossfit. You must complete 8 out of the 10 tasks to become a level II.

All Reps to be completed without stopping
Squats: 30
Pushups: Male 10 
              Female 15 (Knees)
Situps: 30 with abmat, butterfly
Pullups: Improvement from band to band (i.e. green to blue) or 1 strict pullup no band

Speed Work
400m Run: 2:04
500m Row: Male 2:10
                    Female 2:25

Deadlift 3/4 Bodyweight
Press 1/4 Bodyweight
Squat 1/2 Bodyweight

5 rounds of "Cherry"

Once we've unveiled all of the levels and answered any questions, you all will have the chance to test for each level.  We recommend that you tackle each task on oneday, instead of trying to do all of them at once. Because of this it may take a few weeks or months to advance through a level.

Wednesday, May 26, 2010

3 rounds for time of:
500m Row
1 legged Deadlift (10 R/10 L) 95/65
10 Strict Pullups

A few things to keep an eye out for in the coming days: 

Our new website will go live, hopefully Friday. We've condensed the blog and the gym website under one heading, not to mention streamlining the user experience. We're going to do our best to ensure a smooth transfer and appreciate your understanding if problems arise. The new website will be here: http://www.crossfitsandysprings.com/

We've developed skill levels assessments. What is that, you ask? The assesmments include proficiency with body weight movements, minimum times for runs and rows and basic strength levels as percentage of body weight. We'll be explaining each of the 4 levels in the coming week and what is expected from you to attain each level.  

What is the point of Skill Levels? Well, ultimately it serves two primary purposes: One is to simplify scalings for coaches. If we know someone is at a certain level than that represents a certain amount of ability and capacity in our eyes.  And if we know that you are right on the cusp of moving up a level we can help direct your training toward that end. The second purpose is that it allows you all to see how you compare within the gym. Say a Level 3 from 6 p.m. was looking for a comparable time, they would look at a Level 3 from 6 a.m.  At the very top levels (in our case Level IV and V) they represent a person that we feel can compete nationally in Crossfit events. Everyone will be tested into a level, whether you choose to advance through the levels is a personally choice, one which we will encourage.

Tuesday, May 25, 2010

Double Unders 

You can hand sane normal people a jump rope and they lose all composure. Brow's wrinkle, teeth are gritted and movements become stiff. They take on a crazed wild look in the eyes, as if they'd rather be anywhere else right now than trying to do a double under.  Some of the best double unders you'll see look completely relaxed, they expend no more energy than they have too. It is an even metered relaxed jump just high enough to clear, with a quick snap of the wrists.  And ultimately this is not one of those movements that you can push through with brute force, it requires poise, control and technique. Also practice, lots and lots of practice.
-Paul Siegel

Monday, May 24, 2010

CFSS's newest firebreather, Andrew.
The "Super Moms" of CFSS

"Tommy V"
115 lb. Thruster, 21 reps
15 ft. Rope Ascent, 12 ascents
115 lb. Thruster, 15 reps
15 ft. Rope Ascent, 9 ascents
115 lb. Thruster, 9 reps
15 ft. Rope Ascent 6 ascents.

For all of you at the Warrior Dash: Send in your pictures! Email them to Nate. 

On the same topic I'm going to introduce an event that is scheduled for sometime in 2011, that some of you may not have ever heard of. But I'd wager that if you liked the Warrior Dash, you'd probably love the Tough Mudder. The Tough Mudder bills itself as "the TOUGHEST one day event on the planet. This is not your average mud run or boring, spirit-crushing road race. Our 7-12 mile obstacle courses are designed by British Special Forces to test all around toughness, strength, stamina, fitness, camaraderie, and mental grit. Forget about your finish time. Simply completing the event is a badge of honor. Not everyone will finish, but those who do make it to our post-event party will have truly earned the right to call themselves a Tough Mudder." It is a different sort of race where your placing and time are almost irrelevant, all you have to do is cross the finish line. There are also complementary permanent tattoos of the Tough Mudder logo for all participants. If you want to get an idea of a course they have a few walk through's set-up for different courses.

They will be scheduling a race for 2011 within two hours of the Atlanta area. For details see this page. I'll keep you all informed when I have more information.

-Paul Siegel 

Saturday, May 22, 2010

Make Up Day

Never underestimate the power of ice. Aches and pain are quite normal for any crossfitter, do this long enough and something will hurt in an unexpected way.  Before throwing in the towel, or putting up with an injury, try following an ice regimen.  Some of the best suspects for icing are muscle bellies and joints.

Our prescription for icing is 5 times a day at minium, 5 times a day gets you a C+.   Leave it on 10-20 minutes and make sure the skin returns to normal temperature before icing again. But be warned some musculature (particular the inner muscles of the hip: psoas, piriformis, etc.) are hard to ice without  immersion.

Sunday's class will be at 11:00

Friday, May 21, 2010

5 rounds for time of:
800m Run
30 Dumbbell Swings 55/70 lbs.
30 Pullups

Good Luck to everyone doing the Warrior Dash!

It's all in the hips.  In sport, and especially crossfit, power is generated by some of the largest muscles in the body open and closing the hip joint.  Take Eva for example.  A dumbbell swing is almost pure hip strength, you won't get 70 lbs. over your head 150 times with pure shoulder strength.  We move the weight by opening the hip aggressively, the arms are merely there to make sure the weight doesn't go shooting through a window. A kipping pullup is less of an upper body strength movement than it is an example of efficiently open and closing the hip to generate elevation on the pullup bar.  Just cause you can do a kipping pullup doesn't indicate that you can do a deadhang pullup. 
-Paul Siegel

Thursday, May 20, 2010


It was a pleasure having you here John, good luck next season and hope to see you again soon.
The Fly'n Jamacain
150 Wallball Shots for time
20 lbs/14 lbs.

Taking care of your hands is a vital but small part of crossfit.  Simple maintenance once a day will keep 'em healthy and tear free.  First off immediately post workout wash your hands of any chalk. Chalk is a dissecant, it dries up the sweat on your hand during a workout, but after it strips moisture from your hands. And supple is what we are after with calluses.
 Sometime during the day, usually after showering is best, use a pumice stone to grind down your calluses. You want to leave a layer of callus but not one so thick that it can't fold or move easily.  After grinding down moisturize with your favorite moisturizer, I'm partial to Burt's Bees Hand Salve but really almost anything will work.  
If your prone to tears, it's best to work harden your hands.  This involves wearing tape or some other covering for half a workout and nothing for the last half, this way you can slowly develop calluses.
-Paul Siegel

Congrats to:
         Jason on your first muscle-up.

Welcome to:
         Glissel, Valarie, Caren, and Angela. Were so excited to have you guys here.

Wednesday, May 19, 2010

Welcome Angela, she's got 1 more day of onramp!

Five rounds for time of:
5 Muscle-Ups
135 Power Clean, 10 reps
Run 220 meters

Why 220 meters? I don't know but there it is.

Wednesday's Paleo Recipe:
"Slipper" Burgers
Chapli Kebab
1 lb, Ground beef or lamb*
1/2 medium onion, minced
2 cloves garlic, minced
1 to 2 serrano peppers, seeded and minced (for more spice leave seeds in)
1/4 cup fresh chopped cilantro
1 tablespoon fresh ginger (1/2 tablespoon dried ginger)
2 teaspoons ground coriander
1 teaspoon salt
1/2 teaspoon freshly ground  black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
*The  meat needs to be around 20% fat or higher. Most ground beef is nowhere near this fatty, I generally achieve this by mixing in bacon or pancetta. Lardo is also an option. General 3 to 4 slices for one pound of meat. It lends a nice smoky flavor too.

1. Mix all ingredients in a bowl or food processor. Combine for 3 to 4 minutes. Mixture should be well processed and highly seasoned. To test cook small portion in skillet, taste and adjust seasoning as necessary.

2. To cook, pat out into patties approximately 1/2" thick and 4-5" oval, kinda like a small slipper. Refrigerate for 1-2 hours. Cook in a very hot pan or over on a hot grill.  no more than 4 to 5 minutes a side.

3. Serve with Tzatziki sauce and steamed fresh vegetables or a nice chopped salad.

I mentioned this before, maybe even featured this recipe (I can't remember too many blog posts), and want to feature it again.  It's an easy way to spice up ground beef as well as pretty quick to prepare and cook. Try it out! 

Wednesday recipe feature is a new thing I'm trying out. Each week I'm going to put a recipe that is paleo and tasty plus pretty easy to prepare. If you've got a paleo recipe you think should be featured send it in!
-Paul Siegel