tag:blogger.com,1999:blog-34537259669772749712024-03-05T03:42:31.713-05:00SandyspringscrossfitSandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.comBlogger402125tag:blogger.com,1999:blog-3453725966977274971.post-20480592551104960762010-05-29T00:01:00.004-04:002010-05-29T14:47:53.699-04:00<div align="center"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8QEgdDGxQMFQR-nDy1DoOcIO0XC0K51uaKwO3xQjZ-gXdZhgpWznIEqh3SWRMGEcwsfgV5Ra-hAYccUsDEGSkLJssIYD4Hsi1Y83NbsYllPyJ9nEq-FGFs0iGClD_BEAFFR64mdoK-xQ/s1600/033.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8QEgdDGxQMFQR-nDy1DoOcIO0XC0K51uaKwO3xQjZ-gXdZhgpWznIEqh3SWRMGEcwsfgV5Ra-hAYccUsDEGSkLJssIYD4Hsi1Y83NbsYllPyJ9nEq-FGFs0iGClD_BEAFFR64mdoK-xQ/s320/033.JPG" /></a></div><br />
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<span style="color: red; font-size: large;"><b>"J.T."</b></span></div><div align="center"><span style="color: red; font-size: large;"><b>21-15-9</b></span></div><div align="center"><span style="color: red; font-size: large;"><b>Handstand Push Ups</b></span></div><div align="center"><span style="color: red; font-size: large;"><b>Ring Dips</b></span></div><div align="center"><span style="color: red; font-size: large;"><b>Pushups</b></span></div><div align="center"><br />
</div><div align="center"><b>Memorial Days hours: Morning 9 a.m. </b><b>Evening 4 p.m.</b><br />
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</b></div><div align="center">NEW SITE UP! <a href="http://www.crossfitsandysprings.com/">http://www.crossfitsandysprings.com/</a>. Check out the new hotness!<br />
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Last Blogger past for now.<br />
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<b><span style="font-size: large;"><span style="color: red;">THERE WILL BE NO SUNDAY CLASS</span></span></b> </div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com0tag:blogger.com,1999:blog-3453725966977274971.post-56508692051876503162010-05-28T00:01:00.007-04:002010-05-28T15:12:40.517-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnn0a6uVvsH3dNMKLvzwvZmpsgW29NOVXc3eR_lGW2fajgDdqQzxfAYrdR6werWgAimuimjzB0kVijSacMBOdqZv3JQK47cjGeueT-FLDAynu1Ryy8cGZWy5Wt7VSdq3OMvQR9GGZ7kQk/s1600/054.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnn0a6uVvsH3dNMKLvzwvZmpsgW29NOVXc3eR_lGW2fajgDdqQzxfAYrdR6werWgAimuimjzB0kVijSacMBOdqZv3JQK47cjGeueT-FLDAynu1Ryy8cGZWy5Wt7VSdq3OMvQR9GGZ7kQk/s320/054.JPG" /></a></div>A hearty welcome to Scott who just finished his on-ramp!<br />
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<div class="MsoNormal" style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm8h24PHLkONSvIWEu9eX29894IwmMERU-FkkGW0iqglY1qR0rs_rdyilQPqu9X76xZ3hSztDSEvkL8bov31B5RQKFF8NhnniXjnFATfK5kPQ93EABGbPp_3Ls3dI_bCW4CCmZM8udS3Y/s1600/049.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm8h24PHLkONSvIWEu9eX29894IwmMERU-FkkGW0iqglY1qR0rs_rdyilQPqu9X76xZ3hSztDSEvkL8bov31B5RQKFF8NhnniXjnFATfK5kPQ93EABGbPp_3Ls3dI_bCW4CCmZM8udS3Y/s320/049.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-small;">(some of)</span>The women of Crossfit Sandy Springs</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><span style="color: #fd0001; font-family: Times-Roman;"><b><span class="Apple-style-span" style="font-size: large;">4 rounds for time of:</span></b></span><span style="font-family: Times-Roman;"><b><span class="Apple-style-span"></span></b></span></div><div class="MsoNormal" style="text-align: center;"><span style="color: #fd0001; font-family: Times-Roman;"><b><span class="Apple-style-span" style="font-size: x-large;">400m run</span></b></span><span style="font-family: Times-Roman;"><b><span class="Apple-style-span" style="font-size: x-large;"></span></b></span></div><div class="MsoNormal" style="text-align: center;"><span style="color: #fd0001; font-family: Times-Roman;"><b><span class="Apple-style-span" style="font-size: x-large;">50 Squats</span></b></span><span style="font-family: Times-Roman;"><b><span class="Apple-style-span" style="font-size: x-large;"></span></b></span></div><div class="MsoNormal" style="text-align: center;"><span class="Apple-style-span" style="font-family: Times-Roman;"><br />
</span></div><div class="MsoNormal" style="text-align: center;"><span class="Apple-style-span" style="font-family: Times-Roman;">This is a duplicate post. We're currently working on getting <a href="http://www.crossfitsandysprings.com/">http://www.crossfitsandysprings.com/</a>up and running for you blog needs from now on.</span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">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.</span></div><div class="MsoNormal" style="text-align: left;"><br />
</div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Gymnastics</span><span style="font-family: Times-Roman;"></span></div><div class="MsoNormal" style="text-align: left;"><span class="Apple-style-span" style="font-family: Times-Roman;">All reps to be completed without stopping</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Squats: 50</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Pushups:Male 20</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;"> Female 15 (no knees)</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Knees to Elbows: Male 10 (or 20 sec. L-sit)</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;"> Female 5 (or 10 sec. L-sit)</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Pullups: Male 7 strict or 15 kipping</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;"> Female 3 strict or 8 kipping</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Dips (Static): Male 10 </span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;"> Female 5</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Box Jumps: Male 30"x1</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;"> Female 24"x1</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Speed</span><span style="font-family: Times-Roman;"></span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">400m run 1:30</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">800m run 3:24</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">5k run 30:00</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">500m row: Male 1:45</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;"> Female 1:55</span></div><div class="MsoNormal" style="text-align: left;"><br />
</div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Strength</span><span style="font-family: Times-Roman;"></span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Deadlift 1 1/2 Bodyweight</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Press 1/2 Bodyweight</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Squat Bodyweight</span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Powerclean 3/4 Bodyweight</span></div><div class="MsoNormal" style="text-align: left;"><br />
</div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">Work</span><span style="font-family: Times-Roman;"></span></div><div class="MsoNormal" style="text-align: left;"><span style="font-family: Times-Roman;">"Helen" sub 13:30</span></div><div class="MsoNormal"><br />
</div></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com12tag:blogger.com,1999:blog-3453725966977274971.post-53315899753621395192010-05-27T00:01:00.008-04:002010-05-27T17:27:12.213-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBOCoIT4TOd0KG7nzTWW6T2iE28r1bsEmU8YCLomixnnORiyCELzG8wrBYeIJBBivw_6G4bb8TW9c6xpsbSw9hOnVX0aYU016LQZYjo3mN0HUeHxlI4109gTGCJNfw0TULRypxdrv-n5s/s1600/008.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBOCoIT4TOd0KG7nzTWW6T2iE28r1bsEmU8YCLomixnnORiyCELzG8wrBYeIJBBivw_6G4bb8TW9c6xpsbSw9hOnVX0aYU016LQZYjo3mN0HUeHxlI4109gTGCJNfw0TULRypxdrv-n5s/s320/008.JPG" /></a></div><br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">For time</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">185 lbs. Shoulders to Overhead 20 reps</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">40 Burpees</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">partition as necessary</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span></div><div style="text-align: left;">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.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Gymnastics </b></div><div style="text-align: left;"><b>All Reps to be completed without stopping</b></div><div style="text-align: left;">Squats: 30</div><div style="text-align: left;">Pushups: Male 10 </div><div style="text-align: left;"> Female 15 (Knees)</div><div style="text-align: left;">Situps: 30 with abmat, butterfly</div><div style="text-align: left;">Pullups: Improvement from band to band (i.e. green to blue) or 1 strict pullup no band</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Speed Work</b></div><div style="text-align: left;">400m Run: 2:04</div><div style="text-align: left;">500m Row: Male 2:10</div><div style="text-align: left;"> Female 2:25</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Strength</b></div><div style="text-align: left;">Deadlift 3/4 Bodyweight</div><div style="text-align: left;">Press 1/4 Bodyweight</div><div style="text-align: left;">Squat 1/2 Bodyweight</div><div style="text-align: left;"> </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Workout</b></div><div style="text-align: left;">5 rounds of "Cherry"</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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.</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com11tag:blogger.com,1999:blog-3453725966977274971.post-35373333072840466652010-05-26T00:01:00.043-04:002010-05-26T12:11:24.986-04:00<div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">3 rounds for time of:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">500m Row</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">1 legged Deadlift (10 R/10 L) 95/65</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">10 Strict Pullups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span></div><div style="text-align: center;">A few things to keep an eye out for in the coming days: </div><div style="text-align: center;"><br />
</div><div style="text-align: left;">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/</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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.</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com6tag:blogger.com,1999:blog-3453725966977274971.post-67496310904057580982010-05-25T00:01:00.002-04:002010-05-25T05:23:26.286-04:00<div style="text-align: center;"><object height="225" width="400"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=2969537&server=vimeo.com&show_title=0&show_byline=0&show_portrait=0&color=ffffff&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=2969537&server=vimeo.com&show_title=0&show_byline=0&show_portrait=0&color=ffffff&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="225"></embed></object><br />
<a href="http://vimeo.com/2969537">Double Unders</a> from <a href="http://vimeo.com/user330443">Patrick Cummings</a> on <a href="http://vimeo.com/">Vimeo</a>.<br />
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</div><div style="text-align: center;">"Annie"</div><div style="text-align: center;">50-40-30-20-10</div><div style="text-align: center;">Double Unders </div><div style="text-align: center;">Situps<br />
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<div style="text-align: left;">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.</div><div style="text-align: left;">-Paul Siegel</div></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com4tag:blogger.com,1999:blog-3453725966977274971.post-28925475528239420622010-05-24T00:01:00.007-04:002010-05-24T05:55:37.126-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIT_YTZYvNAOEoCUYdmwnqAHWvjBABbTJFOc53Jgd1xB461NemPT_L1K2f_YpkxmkZnUkFGm5EBlP6aobpXyfeVisVfIZcGCFibDOlSmF6Q2catOK8wzRTP4nTFKSi-W9Wr87jkWe1jWE/s1600/IMG_7884.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIT_YTZYvNAOEoCUYdmwnqAHWvjBABbTJFOc53Jgd1xB461NemPT_L1K2f_YpkxmkZnUkFGm5EBlP6aobpXyfeVisVfIZcGCFibDOlSmF6Q2catOK8wzRTP4nTFKSi-W9Wr87jkWe1jWE/s320/IMG_7884.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;">CFSS's newest firebreather, Andrew. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJYF4yld7rQtgLNM6R8SXg3uKBunJxJy9hYi8c8lfAJsmaB9RLUb_v-hbjcrMUdfUNmDfNo9mfghh4hZQhVzXVod_9cYxPEZm2AQaFKlQCYOWqFpWipdcYOTYhsBHXb1w6KJBAhlXG9-g/s1600/IMG_7943.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJYF4yld7rQtgLNM6R8SXg3uKBunJxJy9hYi8c8lfAJsmaB9RLUb_v-hbjcrMUdfUNmDfNo9mfghh4hZQhVzXVod_9cYxPEZm2AQaFKlQCYOWqFpWipdcYOTYhsBHXb1w6KJBAhlXG9-g/s320/IMG_7943.JPG" width="320" /></a></div><b><span class="Apple-style-span" style="color: black;">The "Super Moms" of CFSS</span></b><br />
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<b><span class="Apple-style-span" style="color: red;">"Tommy V"</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;">115 lb. Thruster, 21 reps</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;">15 ft. Rope Ascent, 12 ascents</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;">115 lb. Thruster, 15 reps</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;">15 ft. Rope Ascent, 9 ascents</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;">115 lb. Thruster, 9 reps</span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;">15 ft. Rope Ascent 6 ascents.</span></b></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">For all of you at the Warrior Dash: Send in your pictures! Email them to Nate. </div><div style="text-align: center;"><br />
</div><div style="text-align: left;"></div><div class="MsoNormal"><span style="font-family: Times-Roman;">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 <a href="http://toughmudder.com/"><span style="color: #53148c;">Tough Mudde</span></a>r. The Tough Mudder bills itself as </span><span style="font-family: HelveticaNeue-Light;">"</span><span style="font-family: Times-Roman;">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.</span><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Times-Roman;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Times-Roman;">They will be scheduling a race for 2011 within two hours of the Atlanta area. For details see this <a href="http://toughmudder.com/events/georgia-atlanta/"><span style="color: #0000f0;">page</span></a>. I'll keep you all informed when I have more information.</span></div><br />
<div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif; font-weight: 300; line-height: 30px;">-Paul Siegel </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;"><span class="Apple-style-span" style="font-weight: 300; line-height: 30px;"><br />
</span></span></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com3tag:blogger.com,1999:blog-3453725966977274971.post-62401780084444312812010-05-22T00:01:00.002-04:002010-05-22T21:27:15.467-04:00<div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">Make Up Day</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">-or-</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Lucida Grande';"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">CFSS WOD</span></span></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">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.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">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.<br />
<br />
<span style="font-size: large;"><b><span style="color: red;">Sunday's class will be at 11:00</span></b></span> </div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com5tag:blogger.com,1999:blog-3453725966977274971.post-28145107942403756052010-05-21T00:01:00.005-04:002010-05-21T06:03:42.571-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh81L7CH2nw0haUp2RSd_DGBMOn6OCpSGR7jsKp841BIOzfoNQ7oIyrDHNMBlQbJmwxAGNT8bvIdTm7ST8UOlacGfl8trK8_br7VZsbGHxjIshrhuRZMRruhzOEmQKHoNP7mLTMqZAS60I/s1600/IMG_7859.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh81L7CH2nw0haUp2RSd_DGBMOn6OCpSGR7jsKp841BIOzfoNQ7oIyrDHNMBlQbJmwxAGNT8bvIdTm7ST8UOlacGfl8trK8_br7VZsbGHxjIshrhuRZMRruhzOEmQKHoNP7mLTMqZAS60I/s320/IMG_7859.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiHP1HFxm2eCpCseztiLuDTqb7foE8a110zmlReejzSFu1kxLVfnsjSyo1OtiXMhI35hx2nxmpPzSjLeimoZZJOwyBpSXVhuQ4Q50kw_YI5j-vWfcU3ZnQxGMuoGHq3_tg54wJMEFnoI/s1600/IMG_7872.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiHP1HFxm2eCpCseztiLuDTqb7foE8a110zmlReejzSFu1kxLVfnsjSyo1OtiXMhI35hx2nxmpPzSjLeimoZZJOwyBpSXVhuQ4Q50kw_YI5j-vWfcU3ZnQxGMuoGHq3_tg54wJMEFnoI/s320/IMG_7872.JPG" /></a></div><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">"Eva"</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">5 rounds for time of:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">800m Run</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">30 Dumbbell Swings 55/70 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">30 Pullups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span></div><div style="text-align: center;"><b>Good Luck to everyone doing the Warrior Dash!</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: left;">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. </div><div style="text-align: left;">-Paul Siegel</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com7tag:blogger.com,1999:blog-3453725966977274971.post-56330599154718867232010-05-20T00:01:00.003-04:002010-05-20T09:50:20.022-04:00Karen<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizBq7VOpiVmDl7pFzGEwoDY-TwAWmqqA1pe2xjj1P4hJtWu9kr0nLAEI0MZYR6fP9-K2DljhgpWXSvD6MEly1E_sT3wwtMJq95p1wZTIJdZC4gOICDB11a1b39S90sErRrzRow2vJm0TQ/s1600/IMG_7792.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizBq7VOpiVmDl7pFzGEwoDY-TwAWmqqA1pe2xjj1P4hJtWu9kr0nLAEI0MZYR6fP9-K2DljhgpWXSvD6MEly1E_sT3wwtMJq95p1wZTIJdZC4gOICDB11a1b39S90sErRrzRow2vJm0TQ/s320/IMG_7792.JPG" wt="true" /></a></div><div class="separator" style="clear: both; text-align: center;">It was a pleasure having you here John, good luck next season and hope to see you again soon.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLthbQbiGA3vbUsN8wUBn2EVMEDC7WOzHzSgrg0wbkpia8vJU2TvboPlvbgopHxB8lXB_JnWThGq8XSX5P6bD8d9NAs_teghaKtAnLOhoAlMqjh6tZ6M8P2iqg-rpajO8edepRpjFHclo/s1600/IMG_7838.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLthbQbiGA3vbUsN8wUBn2EVMEDC7WOzHzSgrg0wbkpia8vJU2TvboPlvbgopHxB8lXB_JnWThGq8XSX5P6bD8d9NAs_teghaKtAnLOhoAlMqjh6tZ6M8P2iqg-rpajO8edepRpjFHclo/s320/IMG_7838.JPG" wt="true" /></a></div><span class="Apple-style-span"><b><span class="Apple-style-span" style="color: black;">The Fly'n Jamacain</span></b></span><br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">"Karen"</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">150 Wallball Shots for time</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">20 lbs/14 lbs.</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">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.</div><div style="text-align: left;"> 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. </div><div style="text-align: left;">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.</div><div style="text-align: left;">-Paul Siegel<br />
<br />
<strong>Congrats to:</strong><br />
Jason on your first muscle-up.<br />
<br />
<strong>Welcome to:</strong><br />
Glissel, Valarie, Caren, and Angela. Were so excited to have you guys here.</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com10tag:blogger.com,1999:blog-3453725966977274971.post-46255180515177809542010-05-19T00:01:00.002-04:002010-05-19T07:07:05.333-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-0AEvWdUKzki_F326iHNvDzS_SgkPJKmg1DkrKQfGNdOjEMk-xxboZxwiZkTMBogCUjI3uaOeQefreOwi5MlCMHcFce93uWxZYKC25SymN9Ha6hRxjcQyz-nyp53ZkBSoX26KlDKETew/s1600/013.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-0AEvWdUKzki_F326iHNvDzS_SgkPJKmg1DkrKQfGNdOjEMk-xxboZxwiZkTMBogCUjI3uaOeQefreOwi5MlCMHcFce93uWxZYKC25SymN9Ha6hRxjcQyz-nyp53ZkBSoX26KlDKETew/s320/013.JPG" wt="true" /></a></div><span class="Apple-style-span"><b><span class="Apple-style-span" style="color: black; font-size: large;"><em>Welcome Angela, she's got 1 more day of onramp!</em></span></b></span><br />
<br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Five rounds for time of:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">5 Muscle-Ups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">135 Power Clean, 10 reps</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Run 220 meters</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span></div><div style="text-align: center;">Why 220 meters? I don't know but there it is.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Wednesday's Paleo Recipe:</div><div style="text-align: center;">"Slipper" Burgers</div><div style="text-align: center;">Chapli Kebab</div><div style="text-align: left;">1 lb, Ground beef or lamb*</div><div style="text-align: left;">1/2 medium onion, minced</div><div style="text-align: left;">2 cloves garlic, minced</div><div style="text-align: left;">1 to 2 serrano peppers, seeded and minced (for more spice leave seeds in)</div><div style="text-align: left;">1/4 cup fresh chopped cilantro</div><div style="text-align: left;">1 tablespoon fresh ginger (1/2 tablespoon dried ginger)</div><div style="text-align: left;">2 teaspoons ground coriander</div><div style="text-align: left;">1 teaspoon salt</div><div style="text-align: left;">1/2 teaspoon freshly ground black pepper</div><div style="text-align: left;">1/2 teaspoon cayenne pepper</div><div style="text-align: left;">1/2 teaspoon ground cumin</div><div style="text-align: left;">*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.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">3. Serve with Tzatziki sauce and steamed fresh vegetables or a nice chopped salad.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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! </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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!</div><div style="text-align: left;">-Paul Siegel</div><div style="text-align: left;"><br />
</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com10tag:blogger.com,1999:blog-3453725966977274971.post-40976896160780986632010-05-18T00:01:00.003-04:002010-05-18T08:57:45.269-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYugdc0eItlqIwAAb5Iy2IdIv_82wkB8M1PqVc2BH8io6hZwl6ctlTPs9pvhE89xpmRUAqNgiF9NGoRJrELLTMud8THk477JUTrkwwP2Ce_cJzF2w6DH5mtCb0o181rte-697mX71284A/s1600/113.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYugdc0eItlqIwAAb5Iy2IdIv_82wkB8M1PqVc2BH8io6hZwl6ctlTPs9pvhE89xpmRUAqNgiF9NGoRJrELLTMud8THk477JUTrkwwP2Ce_cJzF2w6DH5mtCb0o181rte-697mX71284A/s320/113.JPG" wt="true" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8T5bqPUN5X5hNrnE43fW4Hazba8283OnqXCzvlfhqOxtzzIZvHL9gE6QscMKNKG6G-CMcunHTJYOB6o5bZuIpgv_w6vMpbkQk9DEpG3ufK3qS5Zo9uv6Dz7DdF7SKLrAxiqoSiRrqgWQ/s1600/118.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8T5bqPUN5X5hNrnE43fW4Hazba8283OnqXCzvlfhqOxtzzIZvHL9gE6QscMKNKG6G-CMcunHTJYOB6o5bZuIpgv_w6vMpbkQk9DEpG3ufK3qS5Zo9uv6Dz7DdF7SKLrAxiqoSiRrqgWQ/s320/118.JPG" wt="true" /></a></div><br />
<br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">CFHQ Rest Day</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">or</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Make Up Day</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">or</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">CFSS WOD</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Thanks to all y'all who brought your families out to play!<br />
<br />
We have always maintained that you can run in minimal shoes and although we never exceed 5k, you could ostensible run a marathon in them with proper training and form. Well, a man did just that. People have completed marathons in Vibram Five Fingers before, but very few have won in them. He won the Palos Verde Marathon in 2:37.14, he's pictured <a href="http://dailybreeze.mycapture.com/mycapture/enlarge.asp?image=29511367&event=1004867&CategoryID=0">Here</a>. </div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com12tag:blogger.com,1999:blog-3453725966977274971.post-31604022589516744702010-05-17T00:01:00.009-04:002010-05-17T05:58:20.150-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg-P3agfZsT43YBgJtwxKyuQVsvwg8txNZPExZipD_4YmbJv5SLyvhUtLK-GhC-D6BCnZdBqF0Fp_TmZHZvpVLMTndotkEwm1lA9Il49a_Blb7hWWaBELvqw5NmJ1HqBouVeI1yML4Lyo/s1600/IMG_7627.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg-P3agfZsT43YBgJtwxKyuQVsvwg8txNZPExZipD_4YmbJv5SLyvhUtLK-GhC-D6BCnZdBqF0Fp_TmZHZvpVLMTndotkEwm1lA9Il49a_Blb7hWWaBELvqw5NmJ1HqBouVeI1yML4Lyo/s320/IMG_7627.JPG" wt="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfeJ3RgNb-Lat-glESwFYozoQCl2pibcy0lzGmiCTUb8ispJpWb3Mb0Vt_Q-dWFOXnXHoDzR9v5HKRqfQs1gM_blrGFJNuxr3-iSQtNgLm8sH1kfqh2B_aHZYp7MFdlXIvXD_j32YoJ98/s1600/IMG_7639.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfeJ3RgNb-Lat-glESwFYozoQCl2pibcy0lzGmiCTUb8ispJpWb3Mb0Vt_Q-dWFOXnXHoDzR9v5HKRqfQs1gM_blrGFJNuxr3-iSQtNgLm8sH1kfqh2B_aHZYp7MFdlXIvXD_j32YoJ98/s320/IMG_7639.JPG" wt="true" /></a></div><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Seven rounds for time of:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">10 Handstand Pushups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">45 Dumbbell Squat Cleans, 10 reps</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">10 L-pullups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span></div><div style="text-align: center;">This past Saturday Pops, Mom and I spread 5 cubic yards of mulch around the family homestead, and are planning to do 5 yards more sometime in the coming week. To some of you this may not sound impressive, however we had tried this same thing 5-6 years ago and it had taken us approximately 8 weekends to complete. What's changed? Well both of us Crossfit regularly and try and eat right. To our minds (Roger and myself) the only thing that has changed for us is doing Crossfit. I chalk this up to increased work capacity in often suprising domains. It makes every day things easier and the uncommon less challenging.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Has Crossfit made things easier for you, made every day tasks harder? What has it helped you to do?</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com8tag:blogger.com,1999:blog-3453725966977274971.post-51536096052416006112010-05-14T23:55:00.004-04:002010-05-15T20:34:19.022-04:005/15 Total<div style="text-align: center;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/NdP2ytSJIYg&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NdP2ytSJIYg&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
<span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span><br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">"Crossfit Total"</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Back Squat, 1 RM</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Press, 1 RM</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Deadlift, 1 RM</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span></div><div style="text-align: left;">There often seems to be a correlation between the intensity and length of a workout and it's inherent value for a certain aim. We see this in the mixture of fear and admiration with which Murph and Barbara are completed, and often looked forward to. But this correlation is inherently misleading. Staying too long with this intense, long workouts and things start to fall apart. Cortisol builds up as the body is stressed to a breaking point and all those health markers (body fat, sleep, energy, health) backslide. Long intense workouts done often is not the path to being healthy. </div><div style="text-align: left;"><br />
We program heavy days and shorter met cons, as well as longer workout, because they stress different metabolic pathways and allow you all to recover. These heavy days or short metcons are not toss away efforts, days lost to achieve a perfect body or higher performance. Everything we have you all do in here serves a purpose. And that purpose is to get you closer to your goals. You just have to trust the process.<br />
<br />
<br />
</div><div style="text-align: left;">-Paul Siegel<br />
<br />
<div style="text-align: center;"><span style="font-size: large;"><b><span style="color: red;">Sunday's class will be at 12:00 </span></b></span></div></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com1tag:blogger.com,1999:blog-3453725966977274971.post-72600605220544424942010-05-14T00:01:00.003-04:002010-05-14T08:23:26.395-04:00<div style="text-align: center;"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglCCNy0_DEXzpTJF_le1B7KEjBkzoI6fYsJUNfuY6zo8PglBxr6jt9hqIN56AUFRsF0lbc_Rb0D4djb2VfmNCk3a-TtKxDoFqMKmhZP2q6wPFC4w1H8hub7cN7V3fKS_tBDh2YNzGSm_8/s1600/011.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglCCNy0_DEXzpTJF_le1B7KEjBkzoI6fYsJUNfuY6zo8PglBxr6jt9hqIN56AUFRsF0lbc_Rb0D4djb2VfmNCk3a-TtKxDoFqMKmhZP2q6wPFC4w1H8hub7cN7V3fKS_tBDh2YNzGSm_8/s320/011.JPG" wt="true" /></a></div><br />
CFHQ Rest Day</div><div style="text-align: center;">-or-</div><div style="text-align: center;">Make Up Day</div><div style="text-align: center;">-or-</div><div style="text-align: center;">CFSS WOD</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">My father has been doing Crossfit for almost a year and a half. In the beginning his gains came quickly, moving from scaling to scaling. But now he has stalled out. Maybe some of you have experienced this. There comes a point in most peoples Crossfitting were the gains no longer come as easily, due to a host of factors. </div><div style="text-align: left;">So what do you do about? One of the best things to do is a little extracurricular work, come early or stay after and work on what you want to work, within reason of course. We're always here to help out with what you work on. Another option is maybe take a week off, if you find yourself sick, injured or otherwise worn out it wouldn't hurt to take some time. Now of those two options, neither seems that appealing but its important to recognize that you are past the point of "easy" gains. But a little bit of extra work in addition to what you're already down should provide results.<br />
-Paul Siegel</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com6tag:blogger.com,1999:blog-3453725966977274971.post-59279063444378157572010-05-13T00:01:00.003-04:002010-05-13T07:06:19.252-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin36IW61EAfDnmThb3Mz93lT2KrDtMQsAAfAu5-lnGPJgBU0gyg6NhIbXjjLMCstCyiaVyspgkJm_Vzr1RkzpaqRRwd8iOwqh_TUR7uDsbvFhedVUZK4LUsmlTKtkX5i6v-Qi_QqVDbMc/s1600/043.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin36IW61EAfDnmThb3Mz93lT2KrDtMQsAAfAu5-lnGPJgBU0gyg6NhIbXjjLMCstCyiaVyspgkJm_Vzr1RkzpaqRRwd8iOwqh_TUR7uDsbvFhedVUZK4LUsmlTKtkX5i6v-Qi_QqVDbMc/s320/043.JPG" wt="true" /></a></div><br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">7 minute AMRAP</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">95 lb. Power Clean, 10 reps</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">20 Anchored Sit ups</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Normally I try and write something cogent and profound on some aspect of fitness. But "Barbara" has robbed me of any intelligent thought for today, I'm sure you guys understand.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Friendly reminder for the Family FunFest this Saturday at 11 a.m.<br />
Family Dinner at Teela Taqueria at 7:15 p.m.</div><div style="text-align: center;">Who's planning on coming to Family Funfest?</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com10tag:blogger.com,1999:blog-3453725966977274971.post-80055531705546105932010-05-12T00:01:00.003-04:002010-05-12T10:13:50.604-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXdZUKZXuqUjNHUlnLlXwE8hH-DbFPe4lLsFY8jegXIcNBqd_qMDbS1uDjunPzeHVtrNy1OUl-capVZNxtHZSHGcNGaL3iEVAAzmf7Jk3EKL92vUWMidYge3Vl9azzH8gtvRgF3V6fmTc/s1600/IMG_7570.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXdZUKZXuqUjNHUlnLlXwE8hH-DbFPe4lLsFY8jegXIcNBqd_qMDbS1uDjunPzeHVtrNy1OUl-capVZNxtHZSHGcNGaL3iEVAAzmf7Jk3EKL92vUWMidYge3Vl9azzH8gtvRgF3V6fmTc/s320/IMG_7570.JPG" wt="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9fpEC4pR6G-AXr-GtAc3Qjid-ywWI_504zkJXIaEX1r9JXby2FL4CC-SuqKR-YirNUUnG6RdztI-MBtyH0B9xh8ZYXOPqx-S3gDVAV8Ab-DmJp_ymuOZFRr3xLZgiPsqgLViLCqq7IHc/s1600/IMG_7576.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9fpEC4pR6G-AXr-GtAc3Qjid-ywWI_504zkJXIaEX1r9JXby2FL4CC-SuqKR-YirNUUnG6RdztI-MBtyH0B9xh8ZYXOPqx-S3gDVAV8Ab-DmJp_ymuOZFRr3xLZgiPsqgLViLCqq7IHc/s320/IMG_7576.JPG" wt="true" /></a></div><br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Five rounds of:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">5 Dumbbell Deadlift</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;"> 5 Dumbbell Hang Squat Cleans</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">5 Dumbbell Push Press</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">5 Dumbbell Squats</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>Increase load each round, rest as needed between rounds</b>.</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">Pullups are sexy. If anything the unassisted kipping pullup is what everyone aims for in their first few months of crossfit. But is it really the most valuable upper body movement? It certainly indicates upper body strength, as does a proficient push-up. I however would make the case for the dip as the king of upper body strength exercises, or at least as important as a pull-up or pushup. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Full dips contribute to overall shoulder stability and strength, it mimics the movement of the pushup and increases shoulder flexibility. Not to mention its the important second part of the muscle-up. I imagine nothing can be as frustrating as getting on top of the rings and not being able to dip out of it. If your casting around for something to work on, go ahead and try some dips out. If you don't have a dip yet, work the negative.</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com0tag:blogger.com,1999:blog-3453725966977274971.post-79986452608401718512010-05-11T00:01:00.001-04:002010-05-11T07:29:41.320-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC1tPsYgBBg-za4m_nLFIwXd-MRGf4D0TsLc8yThVpUwGMyO_sTK5GlPlobdYEvkoyfyOxgP-HZuqq19NPsru_NqPXlkXVOYVNrIn68_zpthq-TSue1wPcmg6q3lYlgUCuai-WhLCBr7o/s1600/035.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC1tPsYgBBg-za4m_nLFIwXd-MRGf4D0TsLc8yThVpUwGMyO_sTK5GlPlobdYEvkoyfyOxgP-HZuqq19NPsru_NqPXlkXVOYVNrIn68_zpthq-TSue1wPcmg6q3lYlgUCuai-WhLCBr7o/s320/035.JPG" tt="true" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioMOY7cQbcLIuXmWuLmNyrGpDj1mTuSEbiLdTVoxYR-ly7n8y2P88NuGYuyGpeam_wiUuz9qbgVreiNpPdsNM2HleUzYWdhOVUJ3Xbi7cKgPPsp8eWzThYiQR-qC6fQSFG1qvuf3T7-IM/s1600/IMG_7454.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioMOY7cQbcLIuXmWuLmNyrGpDj1mTuSEbiLdTVoxYR-ly7n8y2P88NuGYuyGpeam_wiUuz9qbgVreiNpPdsNM2HleUzYWdhOVUJ3Xbi7cKgPPsp8eWzThYiQR-qC6fQSFG1qvuf3T7-IM/s320/IMG_7454.JPG" tt="true" /></a></div><br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">"Barbara"</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">5 rounds with 3 minutes rest between each round:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">20 Pullups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">30 Pushup</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">40 Situps</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">50 Squats</span></b></span></div><div style="text-align: center;">Score is total time less rest. </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">According to some this is one of the toughest Crossfit workouts. But be not afraid! All you have to do is finish one rep at a time and you'll get there.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">This Saturday at 11 a.m. we're having a family fun day. Bring the kids for a great time and a great workout.</div><div style="text-align: center;"><br />
</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com5tag:blogger.com,1999:blog-3453725966977274971.post-66554474237992940302010-05-10T00:01:00.007-04:002010-05-10T07:01:31.177-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDmI-OKjYEeAY3ttX_XM0ikKVcWr4jy-QKlxKb-q0SYef5YXG6RBTj22Vtt29pddcj9yDrMu345TepToe8JBvEnCdQQ6kzzEUiSPYlxMYrjrQrca-7JsMJxEjSkM5wKjbx2hbhvmQPVcI/s1600/IMG_7542.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDmI-OKjYEeAY3ttX_XM0ikKVcWr4jy-QKlxKb-q0SYef5YXG6RBTj22Vtt29pddcj9yDrMu345TepToe8JBvEnCdQQ6kzzEUiSPYlxMYrjrQrca-7JsMJxEjSkM5wKjbx2hbhvmQPVcI/s320/IMG_7542.JPG" tt="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXwTEV3rzM5kJ4QkuAC5VAbpXpADwBwH3HzOA5hyphenhyphenQ2LeRLz_h0Q1nn0mdkoTy3z-tbufUPYB4Fm8-Wn0gSwjT5WaQs-2IwoHiFrYq7DadX5zBmkDiQF2zYQHvvRPJ8YxlIV6S37p-fSac/s1600/IMG_7550.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXwTEV3rzM5kJ4QkuAC5VAbpXpADwBwH3HzOA5hyphenhyphenQ2LeRLz_h0Q1nn0mdkoTy3z-tbufUPYB4Fm8-Wn0gSwjT5WaQs-2IwoHiFrYq7DadX5zBmkDiQF2zYQHvvRPJ8YxlIV6S37p-fSac/s320/IMG_7550.JPG" tt="true" /></a></div><b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">CFHQ Rest Day</span></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">-or-</span></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">Make Up Day</span></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">-or-</span></span></b></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">Press</span></span></b><br />
<strong><span style="color: red;">3-3-3-3-3</span></strong></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><span class="Apple-style-span" style="color: #333333; font-family: Times, "Times New Roman", serif; line-height: 18px;">Saturday May 15th at 11 a.m. we are planning on having a Family Fun Day/Workout. We'll have a fun workout that kids and their mama/daddy can do together. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="color: #333333; font-family: Times, "Times New Roman", serif;"><span class="Apple-style-span" style="line-height: 18px;"><br />
</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color: #333333; font-family: Times, "Times New Roman", serif;"><span class="Apple-style-span" style="line-height: 18px;">For those of you heading up to the Warrior Dash would there be any interest in going up Saturday, hiking around and staying at a campground saturday night? It's about a two hour drive to Mountain Rest and there are several nice campgrounds within 15-30 minutes of the area. We could go as rustic ( or as civilized) as y'all want. Post to comments if you're interested or let any of us know.</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color: #333333; font-family: Times, "Times New Roman", serif;"><span class="Apple-style-span" style="line-height: 18px;">-Paul Siegel</span></span></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com3tag:blogger.com,1999:blog-3453725966977274971.post-80763990337850775942010-05-08T00:01:00.001-04:002010-05-08T21:47:03.359-04:00<span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b><i><br />
</i></b></span></span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b><i>Run 5k</i></b></span></span></div><span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b><i><br />
</i></b></span></span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS',Verdana,Arial,sans-serif; font-size: large; font-style: italic; font-weight: bold; line-height: 18px;">We will be @ Columns Drive Today! Normal class times 8-9-10am!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b><i><br />
</i></b></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b>Directions from the Gym:</b></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b>Turn right on Roswell road.</b></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b>Turn left at Johnson's Ferry</b></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b>Stay on Johnson's Ferry till you cross over the Chattahoochie</b></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b>Columns Drive is immediately on your left and will dead end at gravel parking lot. Bring $3 for parking.</b></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b><i><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-size: medium;">if you get lost on the way there give Chace a call at 678-662-8</span></span></span><span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="font-size: medium;">208</span></span></span><span class="Apple-style-span" style="color: #6aa84f; font-size: small; font-style: normal;">.</span></i></b></span></span><br />
<br />
<span class="Apple-style-span" style="color: magenta; font-family: 'Trebuchet MS',Verdana,Arial,sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 18px;"><b><i><span class="Apple-style-span" style="color: #6aa84f; font-size: small; font-style: normal;"><span style="font-size: large;"><span style="color: red;">Sunday's class is bumped up to 10:00. See you guys there. </span></span></span></i></b></span></span></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com0tag:blogger.com,1999:blog-3453725966977274971.post-61907046809653691422010-05-07T00:01:00.005-04:002010-05-07T10:50:08.426-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrvTlk67nDnkisjzw-7Ykl1LFHVv5JdvJusOBfeB6WH4n_xFpN7ZTynZP8SSrOvajpvRIlD83GMALQUzNOM8OnAzZSsiWMGYmPHmdiDpbEIpnHd-KjRzYYTHolgazGSanoH7Ozj5_CKwg/s1600/IMG_7504.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrvTlk67nDnkisjzw-7Ykl1LFHVv5JdvJusOBfeB6WH4n_xFpN7ZTynZP8SSrOvajpvRIlD83GMALQUzNOM8OnAzZSsiWMGYmPHmdiDpbEIpnHd-KjRzYYTHolgazGSanoH7Ozj5_CKwg/s320/IMG_7504.JPG" tt="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic6acQc00p5BDrBgtb_nBS4g0h2xRJ5-_IFM0EhWLaW09RpJsT6MHMOzXiiJOft31tZtPwebvadUBqewluvM2F0OItqASDE2knseqNLXOswLKeqd4lzqkw0Nb42pAofUtoFCT0y4C7dB0/s1600/IMG_7459.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic6acQc00p5BDrBgtb_nBS4g0h2xRJ5-_IFM0EhWLaW09RpJsT6MHMOzXiiJOft31tZtPwebvadUBqewluvM2F0OItqASDE2knseqNLXOswLKeqd4lzqkw0Nb42pAofUtoFCT0y4C7dB0/s320/IMG_7459.JPG" tt="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRvpaWTjSbkkfNBss-9aNUhnfwEHbI32bdLnInQNl5W4_e5FPjvh7ZY_eq1lyQonZXrrqajIsqBD65F7MGTH1WsLgNvMWELCEHUuv-hTEUXgUuvP1gKKXMEYvU32tYygnUlMTZg5K7-Vk/s1600/IMG_7470.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRvpaWTjSbkkfNBss-9aNUhnfwEHbI32bdLnInQNl5W4_e5FPjvh7ZY_eq1lyQonZXrrqajIsqBD65F7MGTH1WsLgNvMWELCEHUuv-hTEUXgUuvP1gKKXMEYvU32tYygnUlMTZg5K7-Vk/s320/IMG_7470.JPG" tt="true" /></a></div><br />
<span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b>Once through for time:</b></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">70 Burpees</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">60 Sit-ups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">50 Kettlebell swings, 55/ 40 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">40 Pullups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">30 Hand Stand Pushups</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">I was ruminating tonight over a tumbler of (non-paleo) scotch why we encourage our female clients to use 40 lbs. as the RX for kettlebell swings when 1 pood is 35.6 lbs. It's a small matter of 5 lbs. and it's a standard that we really like and won't be changing anytime soon. But the english lit. major part of my brain started to ask "What does it say about our gym?" Some Crossfit boxes have a women's wall ball line at 8 feet rather than our universal standard at 10 feet. Where does that 2 extra feet factor in, what does it ultimately signify? Those of you who came from other boxes may find that we focus more on form and correct movement than super impressive times. It may sounds elitist but these are simply programming choices, that were made when the gym was first affiliated and have since become law. What else motivates these standards?</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">I think it stems from another point that may not be universal recognized: that your successes and failures are our successes and failures. We trainers invest so much of ourselves into training you guys that it can be just as exciting watching a client get a muscle-up as getting one yourself. We ask for perfect form in challenging situations because it means you'll be safer. We ask more from our female clients because we know you all are capable of moving that weight and hitting that height, if not now in your training then very soon. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">We challenge all of you because we think you are able. And every day you rise to that challenge and sometimes you don't. And so it's our job to keep pushing you, to ask more, to make sure you aren't too comfortable. Admittedly it is a delicate balancing act between asking too much and not asking enough of you all. But that is our challenge as trainers. And one we gladly accept. Because it is only through challenge yourself that improvements come.<br />
<br />
Unless you don't want to improve, than ignore all of the above.<br />
<br />
</div><div style="text-align: left;">-Paul Siegel</div><div style="text-align: center;"><span style="color: magenta; font-size: large;"><strong><em>Tommorrow's 5k WOD will be @ Columns Drive normal class times 8-9-10am!</em></strong></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color: #333333; font-family: "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 13px; line-height: 18px;"></span></div><div style="text-align: center;"><div style="color: red;"><span style="color: #6aa84f; font-size: small;"><b>Guys don't forget about the Saturday trail run down at Sope Creek. We will start running at 4:30. If you need directions post a comment to the blog or send Nate an e-mail. Also, if you get lost on the way there give me a call at 678-662-8208.</b></span></div><div style="color: red;"><b><span style="font-size: large;"><span style="color: #6aa84f; font-size: small;">-Chace</span></span></b></div></div><div style="text-align: center;"><br />
<strong><span style="color: black;">Welcome To:</span></strong></div><div style="text-align: center;"><strong><span style="color: black;"> Josh and Glissel, were so excited to have you guys at CFSS.</span></strong></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong><span style="color: black;">Congratulations To:</span></strong></div><div style="text-align: center;"><strong><span style="color: black;"> Jeremy, nice job today on graduating the On-Ramp. We look forward to seeing what the future has for you at CFSS.</span></strong></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com10tag:blogger.com,1999:blog-3453725966977274971.post-5761177172422331682010-05-06T00:01:00.004-04:002010-05-06T11:18:38.456-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEMAY7SBSJsA5ozMOub5WeKy5yTa43uPgUqTAKPlWzyHKgBfXPcgCwvjyG3kpy8gR7yvSTTamBk911if36JKCF6FcMrK_1DnATMWzk85WhT6VeStjpQ_-gZL4MjA7PMmH0vUsULkUecQc/s1600/IMG_7282.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEMAY7SBSJsA5ozMOub5WeKy5yTa43uPgUqTAKPlWzyHKgBfXPcgCwvjyG3kpy8gR7yvSTTamBk911if36JKCF6FcMrK_1DnATMWzk85WhT6VeStjpQ_-gZL4MjA7PMmH0vUsULkUecQc/s320/IMG_7282.JPG" wt="true" /></a></div><span class="Apple-style-span"><b><span class="Apple-style-span" style="color: #990000; font-size: large;">Happy Birthday Isa!</span></b></span><br />
<br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">"Isa"</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">16-12-8-4</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;"> Deadlift, 60% of 1RM</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">200m Sprint</span></b></span><br />
<b><span style="color: red;">then</span></b><br />
<b><span style="color: red;">17 burpees <span style="font-size: large;">ta grow on!</span></span></b></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Family dinner tonight at Teela Taqueria 7:15 p.m.</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">Both the Sandy Springs and Dunwoody farmers markets are open. The <a href="http://dunwoodygreenmarket.com/drupal/">Dunwoody Green Market</a> is open 8 a.m. to around noon on Wednesdays by the Dunwoody post office. The Sandy Springs Farmers Market is open 8:30 a.m. to 12:30 p.m. Saturdays and is located near the closed Target off of Sandy Springs Circle.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">If you've never bought your food from a farmer's market you will be amazed what fresh and local food tastes like. It is often less expensive than some supermarkets and certainly more exotic. If nothing else it's fun to poke around the stands.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">-Paul Siegel</div><div style="text-align: center;"><br />
<div style="color: red;"><span style="font-size: small;"><b>Guys don't forget about the Saturday trail run down at Sope Creek. We will start running at 4:30. If you need directions post a comment to the blog or send Nate an e-mail. Also, if you get lost on the way there give me a call at 678-662-8208.</b></span></div><div style="color: red;"><b><span style="font-size: large;"><span style="font-size: small;">-Chace</span></span></b></div></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com15tag:blogger.com,1999:blog-3453725966977274971.post-89163530991972925772010-05-05T00:01:00.001-04:002010-05-05T09:50:46.901-04:00<div style="text-align: center;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/Rsr4eGXAqhE&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Rsr4eGXAqhE&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
<br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">Front Squat</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">3-3-3-3-3</span></b></span><br />
<span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;"><b><br />
</b></span></span><br />
<div style="text-align: left;">We've been impressed with the increase in strength that the ladies of the gym are showing. However, all too often we hear about the whole "I don't want to be muscle-y" thing. Rather than re-iterating the whole hormonal impossibility of it I thought I'd let someone else speak, some one distinctly more feminine than any of your trainers.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Rebecca "Becka" Rose is a good friend of mine and a trainer over at Crossfit Peachtree. She's got a 565 Crossfit Total, has competed in some local olympic weightlifting meets and is on CFPT's affiliate team which will be competing down in Jacksonville at the Dirty South Qualifiers. Suffice it to say that she's a general all around Crossfit bad-ass. She just started her blog over at <a href="http://bex321go.wordpress.com/">Not Now Chief, I'm in the F#ckin' Zone...</a> Here's her post called "Weightlifting Did Not Cause you to Gain the Freshman 15":</div><div style="text-align: left;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 12px;"><br />
</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Disclaimer: This one is kinda for the ladies … and if you were at the Chicks ‘R’ Badass Olympic lifting seminar*, you’ve heard all of this before …</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">Today was one of my favorite workouts – CrossFit Total. I’m a little biased here since I love anything having to do with heavy weights – lifting them, dropping them, watching other people pick them up, whatever. But what I really love about this workout is seeing clients’ improvements – ones of the female persuasion in particular. Women have a tendency to shy away from heavy weights – I don’t quite understand their fear, but nevertheless I witness it on a daily basis. I’ve tried explaining to women, and will continue my attempts, that most of what they’re afraid of is </span></span><em><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">pure myth</span></span></em><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">.</span></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">“But I don’t want to look like the cover of a body building magazine.”</span></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">Be honest, how many body builders do you see walking around your CrossFit gym? I’m sure there are one or two lurking around at some gym somewhere, but these women are the exception, not the rule in CF. You know what makes these women that muscularly large? A combination of isolation exercises (something the personal trainers over at L.A. Fitness will have you doing), testosterone supplementation of some sort and very large amounts of protein. Everyone is different and body types differ – some women put on muscle faster and easier than others – but in general, the female body isn’t engineered to bulk up that much. It takes a lot of deliberate work to get that bodybuilder look, so chill out, ladies. I promise, you’re not going to be the next Arnold Schwarzenegger look-alike from lifting heavy weights in CrossFit.</span></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">Another myth that even I fell victim to for a while is the idea of “toning”. It sounds good, right? Light weight, lots of reps and you’ll be ripped, but not bulky, in no time. Too bad it’s a crock of shit. The only way to achieve the desired effect of “toning” is to lose that extra body fat which is sitting on top of your muscles and hiding that nice six-pack you just know you have. So your personal trainer at L.A. Fitness swears this is the secret to getting the bikini body you just-have-to-have for the summer? Let me explain what’s going to happen. Instead of losing that last little stubborn bit of chub, you’re going to develop new muscles. Guess what that’s going to look like in a bikini? Add new muscles to the muscles and fat you already have and you’re just going to end up looking larger (read: bulky).</span></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">Let’s look at it from the heavy weights perspective now.</span></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">Lifting heavy weight (around 80%+ of your 1RM, I believe) for a small number of reps actually causes changes on the neurological level meaning that you’re teaching the muscles you already have to do more. And as a CrossFitting woman, what could be better than getting stronger without putting on extra bulk at the same time?</span></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">Let me reiterate, heavy weights will not make you bulky. But you know what will? Your diet. If you start a weightlifting program – power or Olympic – and find yourself putting on too much mass, take a look at how you’re fueling your body. I read this in an article once and it stuck with me: </span></span><em><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">Weightlifting did not cause you to gain the freshman 15</span></span></em><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: black;">. I’d guess that Taco Bell and cheap beer are more likely culprits.</span></span></span></span></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><br />
</span></div><span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif;"></span><br />
<span class="Apple-style-span" style="color: #4f402a; font-family: 'Lucida Grande', 'Lucida Sans Unicode', 'Trebuchet MS', Verdana, Helvetica, sans-serif; font-size: 12px;"><div style="margin-bottom: 0px; margin-left: 20px; margin-right: 10px; margin-top: 5px; text-align: left; text-transform: none;"></div><table border="0" cellpadding="0" cellspacing="0" style="text-align: left; width: 572px;"><col width="75"></col><col width="47"></col><col span="5" width="75"></col><col width="75"></col><tbody></tbody></table></span></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com5tag:blogger.com,1999:blog-3453725966977274971.post-75434849274548721952010-05-04T00:01:00.003-04:002010-05-04T13:00:34.056-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvAXUT4bcY5NU69s6UJduGn-W4fmJhI8UKyAeNXSLv2EM-tuvaaiO-kupy_fwpd7QUdZ4rCh8VpSrTjJVq6_uIQOWufroZgkeDgFo6ArI4hhmhVIYgy_F5Sy8eEZEnigPQx46nkZtYVSw/s1600/IMG_7379.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvAXUT4bcY5NU69s6UJduGn-W4fmJhI8UKyAeNXSLv2EM-tuvaaiO-kupy_fwpd7QUdZ4rCh8VpSrTjJVq6_uIQOWufroZgkeDgFo6ArI4hhmhVIYgy_F5Sy8eEZEnigPQx46nkZtYVSw/s320/IMG_7379.JPG" tt="true" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6acn-gMzIRtv4JrvExCz7ivAFTTde2jDcywK-5df7MRohoZWJRokSeALjwEeSz3G6q8X-5IAFfq1mYnUA4FgJZ3J6pK3wkJu0eNgG-cb8CNBOl9IUSonreYndW2gSqseIkWnK_x_RkBY/s1600/IMG_7358.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6acn-gMzIRtv4JrvExCz7ivAFTTde2jDcywK-5df7MRohoZWJRokSeALjwEeSz3G6q8X-5IAFfq1mYnUA4FgJZ3J6pK3wkJu0eNgG-cb8CNBOl9IUSonreYndW2gSqseIkWnK_x_RkBY/s320/IMG_7358.JPG" tt="true" /></a></div><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">For time:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">30 Handstand Pushups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">40 Pullups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">50 Kettlebell swings, 55 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">60 Abmat Situps</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">70 Burpees</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Scientific America is reporting that refined carbohydrates rather than fat is a leading cause of the deadly quartet (obesity, hypertension, hypertriglyceridemia, hyperinsulinemia) check it out <a href="http://www.scientificamerican.com/article.cfm?id=carbs-against-cardio">here</a>. I was going to post up the full thing but it's a bit long, if you get a chance read it. <br />
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We've always advocated that it is the type and quantity of carbohydrates that will have the most effect on your body composition. It's been a good while since our Gut Check Challenge, <b>how's your diet</b>?</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com1tag:blogger.com,1999:blog-3453725966977274971.post-47185458437950799022010-05-03T00:01:00.005-04:002010-05-03T08:39:30.639-04:00<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH9ZNzZ2k-5aIUmCPGOpFm0VwYn8yygNqceAMYlfxbQlUG8Uj2sDS7Uwmh_J48H5b-D2RE6LJ0ii8Kx1l17A7fITbeoRVCs_XCybCpTd-5FW1rNbGyKsFKGWGU1uz4MaBWecRDrI3PJro/s1600/IMG_7311.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH9ZNzZ2k-5aIUmCPGOpFm0VwYn8yygNqceAMYlfxbQlUG8Uj2sDS7Uwmh_J48H5b-D2RE6LJ0ii8Kx1l17A7fITbeoRVCs_XCybCpTd-5FW1rNbGyKsFKGWGU1uz4MaBWecRDrI3PJro/s320/IMG_7311.JPG" tt="true" /></a></div><span class="Apple-style-span"><b><span class="Apple-style-span" style="color: black;">Welcome To CFSS Kelly!</span></b></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDQz-zn6WPWOnpvQxZKJJg-fUdhW8YEk_8B1B1BmOcuULeLMo2ryuKvi8Q4oypPUcWoSdVVNKtKeTJpn9nwQzKf-qrMXXZnpojMvBvfYv2FvVITuA3YBpsr76yPE5TNUT4K5ssBX8N8xM/s1600/IMG_7356.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDQz-zn6WPWOnpvQxZKJJg-fUdhW8YEk_8B1B1BmOcuULeLMo2ryuKvi8Q4oypPUcWoSdVVNKtKeTJpn9nwQzKf-qrMXXZnpojMvBvfYv2FvVITuA3YBpsr76yPE5TNUT4K5ssBX8N8xM/s320/IMG_7356.JPG" tt="true" /></a></div><div class="separator" style="clear: both; text-align: center;">Congrats on your first Handstand GA!</div><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;"> For time:</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">50 Wall Ball Shot, 20 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">10 Muscle Ups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">40 Wall Ball Shots, 20 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">8 Muscle Ups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">30 Wall Ball Shots, 20 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">6 Muscle Ups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">20 Wall Ball Shots, 20 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">4 Muscle Ups</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">10 Wall Ball Shots, 20 lbs.</span></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="font-size: x-large;">2 Muscle Ups</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Friendly Reminders:</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Sunday is Mother's Day.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;"> Saturday May 15th at 11 a.m. we are planning on having a Family Fun Day/Workout. We'll have a fun workout that kids and their mama/daddy can do together. </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;"><br />
</span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #333333; font-family: Times, "Times New Roman", serif;"><span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-family: "Trebuchet MS", Verdana, Arial, sans-serif; font-size: 13px;"></span></span></span></div><span class="Apple-style-span" style="color: #333333; font-family: Times, "Times New Roman", serif;"></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Times, "Times New Roman", serif;"></span><br />
<div style="text-align: left;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="line-height: 18px;"><b><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">Warrior Dash Sign up info:</span></b></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="color: #333333; line-height: 18px;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;"><br />
</span><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">Welcome to America's most insane race! Warrior Dash lands in the Southeast for the first time in 2010 where 11 obstacles from hell await on this 3.22 mile course Are you a warrior? </span><a href="https://www.registrationation.com/customer_info.php?event_id=20" style="color: #445566;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">SIGN UP NOW</span></a><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">!<br />
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Deadlines:</span><b><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">Friday April 30, 2010</span></b><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;"><br />
You will be unable to modify any participant registration information after 3:00 p.m. (CST) on Friday April 30, 2010</span><b><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">Monday May 10, 2010 (7 days left to sign up!)</span></b><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;"><br />
Registration will close at 3:00 p.m. (CST) on Monday May 10, 2010. Absolutely NO registration will be accepted after this time.<br />
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For more info go </span><a href="http://www.warriordash.com/register2010_southeast.php" style="color: #445566;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">here</span></a><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">.<br />
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Let everyone know in comments who's doing the warrior dash so you guys can carpool, co-ordinate costumes and revel in bad-assery.</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, "Times New Roman", serif;">-Paul Siegel </span></div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com8tag:blogger.com,1999:blog-3453725966977274971.post-72081265970704523782010-05-01T00:01:00.002-04:002010-05-01T00:01:00.550-04:00<div style="text-align: left;"><span class="Apple-style-span" style="color: #333333; font-family: verdana, arial, 'times new roman'; font-size: 12px;"></span></div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgk4UT4Wp09oDPvNMkNQPY5UB3FDvVp_8v1eEfHURHMrUlQQ7zLNK8_Xfgp7ZiL3UaZpIdII_iTtPH6Xc_Ow794jfAQZl7QYx1AVUUP0jZA97sUgFHiBWqyZfs7qzapTLYl9MJbC8NqcI/s1600/OfficerPaulSciullo_th.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgk4UT4Wp09oDPvNMkNQPY5UB3FDvVp_8v1eEfHURHMrUlQQ7zLNK8_Xfgp7ZiL3UaZpIdII_iTtPH6Xc_Ow794jfAQZl7QYx1AVUUP0jZA97sUgFHiBWqyZfs7qzapTLYl9MJbC8NqcI/s320/OfficerPaulSciullo_th.jpg" /></a></div><span class="Apple-style-span" style="color: #555555; font-family: verdana, arial, sans-serif;"><span class="Apple-style-span" style="line-height: 14px;"><span class="Apple-style-span" style="font-size: x-large;"><br />
</span> </span></span><br />
<b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">"Paul"</span></span></b><br />
<b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">5 rounds for time of:</span></span></b><br />
<b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">50 Double Unders</span></span></b><br />
<b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">35 Knees to Elbows</span></span></b><br />
<b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: x-large;">185 lb. Overhead Walk 20 yards.</span></span></b><br />
<span class="Apple-style-span" style="color: red;"><b><span class="Apple-style-span" style="color: #555555; font-family: verdana, arial, sans-serif; font-weight: normal; line-height: 14px;"><span class="Apple-style-span" style="font-size: small;">Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while </span><a href="http://www.odmp.org/officer/19888-police-officer-paul-john-rizzo-domenic-sciullo-ii" style="-webkit-background-clip: initial; -webkit-background-origin: initial; background-attachment: initial; background-color: white; background-image: initial; background-repeat: initial; color: #0033cc; font-family: verdana, arial, sans-serif; font-weight: bold; line-height: 14px; text-decoration: none;" target="_blank"><span class="Apple-style-span" style="font-size: small;">responding to a domestic disturbance call</span></a><span class="Apple-style-span" style="font-size: small;">on April 4, 2009. He was engaged to be married with Lisa Esp</span><span class="Apple-style-span" style="font-size: small;">osito.</span></span></b></span></div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Sunday hiking is on! The weather (as of friday night) has improved and it might be a nice day. We're still meeting at 8 a.m. in the parking lot of CFSS. If you're planning on coming please make sure to bring a rain jacket, lunch and snacks, at least 2 liters of water and shoes. Something to carry all that in wouldn't be amiss either.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><em>We pinched this article from <a href="http://www.marksdailyapple.com/">Mark's Daily Apple</a>. It is dedicated to those of you that complain about lower back issues…</em></div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">People are exceedingly mobile these days. We can jet halfway across the world at a moment’s notice, check email on our phones, hop in the car and be in another state in five hours, conduct business from anywhere, transfer schools, and shave while reading the paper on the morning commute. Social mobility, financial mobility, spatial mobility, information mobility. Mobile workforce, mobile phone, Google Mobile. Yeah, clearly, mobility is highly prized.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong>What about joint mobility?</strong><br />
Too many people discount, or even outright ignore, this crucial aspect of physical fitness. Raw strength, speed, and stamina are all important, especially to athletes or weekend warriors, but everyone of any age or fitness level needs the ability to move their limbs and joints through their full range of motion as ordained by nature. That goes for grandmothers, teens, and couch potatoes alike. Though not everyone will be picking up barbells or running sprints or long jumping, we all have to function in a three-dimensional world. We all have space and gravity with which to contend if we’re planning on enjoying and experiencing all life offers, and that’s accomplished by moving through spatiality and against gravity. To thrive in this environment, we require the full, unfettered use of our limbs, joints, and muscles. Losing the shoes is a big step; so is getting strong and fit. One of the biggest, in my opinion, is regaining and maintaining maximum joint mobility.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">“Regaining,” because we are born with joint mobility. Ever watch children play? They’re bendy, flexible little sprites with perfect squat and deadlift form. And they don’t need formal training to get there! Attainment of joint mobility, then, is regaining what was lost, not inventing something new.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Regaining’s the easy part. You’ve got to maintain your mobility, too, or else you run the risk of misplacing it all over again. Once you learn the mobility exercises, it’s actually really pretty simple to maintain. People generally fail out of sheer forgetfulness or laziness. If you can incorporate mobility drills into your regular warm-ups or daily activities (or even institute them as standalone workouts), maintenance becomes second nature.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Everyone has to pick up groceries, or walk up stairs, or perform any number of mundane tasks requiring the use of joints and limbs. If those joints and limbs are going to be useful, they have to be mobile. They need a full range of motion.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">And if you are an athlete, mobility is even more important. Strength without the ability to move your body and limbs fully and completely – without the ability to use your strength in the real world – is pointless. Strength development itself suffers without proper joint mobility. The strongest lifters are the ones who move weights (or just themselves) through the full range of motion using compound movements and utilizing healthy, active joints. If you have poor joint mobility, performing quality squats, deadlifts, presses – any compound movement that requires precision and communication between joints and limbs – it’s going to be that much harder, and the risk for injury that much higher.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Power output and speed will be compromised with poor joint mobility. When you shoot a rubber band, the farther back you pull it, the more tension there is, and the farther it shoots. The greater your joint mobility, the greater your range of motion, and the more tension – and therefore power – you’ll be able to generate.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Most importantly, maintaining adequate joint mobility keeps our joints healthy. Just as our bones and our muscle fibers require physical stimuli, like load-bearing activities, to maintain strength, density, and to initiate positive structural changes/adaptations, our joints require regular movement and usage to maintain health and mobility. Think of your joints as hinges to a door; if the door is never opened, never used, and subjected to steady environmental or elemental decay without reprieve, that hinge isn’t going to work well. It’s going to rust, and it’ll creak and groan if you’re even able to get it moving. Same thing goes for the sedentary office worker, the bodybuilder who only focuses on pecs and biceps, and the daytime TV watcher. Their joints aren’t being used to their full potential (if at all, in some cases), and their mobility will suffer. Like the Tinman in Oz, their joints will “rust” over and the simplest tasks will become difficult, almost Herculean in extreme cases (and in old age).</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong>Hip Mobility</strong><br />
Our joints, limbs, and muscles represent a collective of individual pieces, all working together to move the body, manipulate objects, and propel us through three dimensional space. Mobility in all areas is crucial, but it helps to consider them in segments. After all, different people will have different levels of mobility in different areas of the body. Perhaps the most common mobility deficiency resides in the hips. In my own case, it was a lack of hip mobility that was the proximate cause of my downfall as a runner/triathlete. I basically “seized up” after fifteen years of overuse in a very limited plane of movement.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">People have forgotten (or don’t know) how to use their hips the way evolution designed them to be used. Instead of sitting back with their hips to pick something up, followed by a hip extension (thrust forward) to bring it up, they’ll bend at the waist and lift with the lower back. Picking up a potted plant? You can get away with poor hip mobility – for a while. Picking up a weighted barbell, a child or a bag of peat moss with poor hip mobility using your lower back? That’s an injury waiting to happen.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">We sit too much. I know I do, and it’s especially bad to do so right after working out (yet I still do it sometimes). Sitting impacts hip mobility in two major ways: it weakens the glutes and it shortens the hip flexors. Both your glutes and your hip flexors figure prominently in the activation of your hips, so when they’re weak and/or inactive, the lower back takes over. Now, the lower back, or the lumbar spine, isn’t designed for a ton of activity. It’s mainly there to provide support and stability. It’s the core, after all. But with poor hip mobility brought on by excessive sitting and a weak posterior chain, your hip extension is no longer sufficient, and in comes the lower back. That potted plant is beginning to look a little heavier, eh? And that’s not even mentioning the barbell.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">It’s a shame, because our hips are obviously designed to generate a ton of power. The ligaments, the tendons, the musculature, and the bones in that region are all dense, hardy, and robust – they’re made for activity and mobility – but too many people are selling their hips short. And when that happens, the other joints and muscles (like knees or lumbar spines) have to pick up the slack. It’s an adaptive mechanism that perhaps any multi-limbed animal possesses: the quick substitution for an injured limb/joint by an adjacent one. It’s not meant to be a lasting solution, though. We’re not meant to limp through life using one joint to do another’s prescribed task. It just doesn’t work, and it’s exactly why most people lift with their backs instead of their hips and then complain about back or knee pain.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Restoring hip mobility will help in several areas. It should reduce or eliminate lower back and/or knee pain stemming from overcompensation. It should improve your power output by allowing you to fully engage your posterior chain in training exercises like squats, deadlifts, kettlebell swings, and any of the Olympic lifts, while making them safer. It should improve the strength and power of your hip extension, extremely vital for performance of the aforementioned lifts, but also for vertical leaps, sprinting, and any basic explosive movement. It will improve your rotational strength; instead of rotating with the lumbar spine (a huge no-no), you’ll generate power with the hips – perfect for throwing a good punch, swinging a golf club, or tossing a big rock at prey. It’ll improve speed, especially sprinting speed.</div><div style="line-height: 17px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 15px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Most of all, hip mobility will improve your relationship with the rest of your body. Because the hips are the most common sites of poor mobility, many people are walking around with dysfunctions borne of overcompensation. Fixing hip mobility won’t fix everything, but it will eliminate a major stressor on your system as a whole and allow you to focus on the smaller, but no less important, sites and joints.</div>Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.com4