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Saturday, September 5, 2009

Kristen (on the L in the lower picture) and Ryan (on the R in the top picture) working through their last workout "The Chubby Ribeye". We'll miss you both so much and hope your travels are safe, the wind is always at your back and the road rises to meet you at ever step. Keep in touch and come back when you can.
Clean and Jerk
Fight Gone Bad IV. Donate. 22 days.
* The Gym will be closed Monday September 7, 2009. We'll be meeting at Dunwoody High School at Noon.*If you didn't get the email about the labor day fun leave a comment and we will get it to you.
" She's recently taken a part-time job teaching Crossfit, a strength and conditioning program that she does on her own and which she calls "her secret weapon" that helped her excel in the Olympic year. Cafaro loves lifting very heavy weights, something she attributes to the program. " I feel like a lot of rowers are scared to put a lot of weight on the bar and push themselves to their limit in the weight room," she says. "I felt like that was the enticing part about working out with this group. They encouraged me to open up my power output by just adding more weight to the bar, rather than just doing 4x40 reps of a lighter weight, which is the usually rowers workout." -Rowing News September 2009.
Erin Cafaro won gold in Beijing as bow seat (that's the very front of the boat) of the women's eight.
From Olympians to Kelly Clarkson to your Grandma, Crossfit is growing every day. Are we (ever) in danger of going mainstream? Is this growth good or bad?
*Class Tomorrow at 11 a.m.*


  1. Hit "8/29" WOD yesterday. 15 Power Snatch,95lbs/Run 400 (5 rounds)=19:04 rrrrrreeeeeeeeesssssssssssttttttt day today

  2. Glass Menagerie RX=12:21

    I've started trying to do everything RX. This of course takes more time. This one should have been shorter for me though.

    I did cleans on Thursday for 155.

  3. Yesterday
    Went on an easy hour hike

    In the evening
    Warmed up
    Tried to do a couple pistols
    5xHandstand Hold + HSPU Negative
    Squats - 17,17,16,15,15,14,13,13
    Push Ups - 17,12,8,4,4,4,3,2
    Sit Ups - 10,10,9,7,7,6,6,6

    Did not do these like Tabata Something Else, took about 3 min rest between each exercise to focus on the work capacity of each. Obviously the push ups need some work.

    Ryan and Kristen, It was nice meeting you two, good luck in CO.

    Everyone else, I am super stoked for Monday and I hope yall are as well