Our blog has moved!

You should be automatically redirected in 15 seconds. If not, visit
and update your bookmarks.

Friday, April 2, 2010

30 Muscle-ups for time

There are essential three components within the Muscle up. The pullup with false grip, the transition and then the deep ring dip.  If you don't have the ability to do a pullup with false grip or a deep ring dip than that is a weakness that needs to be addressed. Once you have your pullup and dip then it is a matter of technique and execution.  And practice, lots of practice. 

I'd like to discuss goats today, often talking about them makes it easier to overcome them. I  have a hellaciously hard time with double unders. I try and fit them in when I can to get as much practice as I can, yet it seems  that they take an awfully long time to get any better. 
What do you struggle with in the Gym?

Congratulations MackMo on your new job as the Office and Marketing Manager over at CrossFit North Atlanta. Were so happy and proud of you. Thank you for letting us be a part of your life and good luck to you. We'll miss you!

Mackenzie "MackMo" Morris

Awesome job on your Re-Cherry, Albert and welcome to the mix. Were excited to have you on board.

Saturday Trail Runs at the River

Late notice, I know, but tomorrow we will be embarking on our first weekly trail run. The idea is, summer is here, so let's take full advantage of all the trails by the Chattahoochee River. Every Saturday we will meet at a different park and go for a run together. Most of the trails are pretty diverse as far the difficulty level goes, so don't worry about your fitness level. Feel free to bring any friends and/or your dogs.

Tomorrow we will meet at Sope Creek and start the run at 4:30.

Directions from the gym:
Go north on Roswell rd.
Left on Johnsferry rd.
After you cross over the river turn left on Papermill rd.
About 1 1/2 miles after the bridge hang a left into the Sope Creek parking lot.

Hope to see you guys out there!

Heads up for Sunday. There will be no workout because of Easter.


  1. GHD's and Hip Extensions make me dizzy! And I kinda freak out doing a handstand hold against the wall. Maybe it's the going upside down thing that trips me out.

  2. Ya Paul, I'm with ya on those double unders...
    Handstands are also a VERY weak point for me, most everything else I've been able to improve on somewhat, except for those two things.

  3. Chace "P.B.+J" WheatonApril 2, 2010 at 11:49 AM

    My weakest area has always been push-ups, presses, or dips. I have really struggled in those areas. Hopefully 2 months off of my shoulder won't set me back too much farther.

  4. BOX JUMPS!!!!


  5. double f*ckin unders, especially after today! i think im gonna register for a weekend seminar on double unders. naaah, gotta be the rope, not me.

  6. Let's see. Of my barnyard full of goats these are just the top few:
    -Double Unders
    -Presses (had the same pr for 8 months)
    -Dips (both ring dips and static)

  7. Thanks guys! Miss y'all already!

  8. Double unders, box jumps and running!

  9. In addition to the Saturday runs (which is great!) is the gym still open ad 8-9-10 for the WOD?

  10. I have a long list of goats. The two that I'm currently working on are double-unders and muscle-ups.