Sandyspringscrossfit

2010-05-29T00:01:00.004-04:00

"J.T."

21-15-9

Handstand Push Ups

Ring Dips

Pushups

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

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

Last Blogger past for now.

THERE WILL BE NO SUNDAY CLASS

2010-05-28T00:01:00.007-04:00

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

(some of)The women of Crossfit Sandy Springs

4 rounds for time of:

400m run

50 Squats

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

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

Gymnastics

All reps to be completed without stopping

Squats: 50

Pushups:Male 20

Female 15 (no knees)

Knees to Elbows: Male 10 (or 20 sec. L-sit)

Female 5 (or 10 sec. L-sit)

Pullups: Male 7 strict or 15 kipping

Female 3 strict or 8 kipping

Dips (Static): Male 10

Female 5

Box Jumps: Male 30"x1

Female 24"x1

Speed

400m run 1:30

800m run 3:24

5k run 30:00

500m row: Male 1:45

Female 1:55

Strength

Deadlift 1 1/2 Bodyweight

Press 1/2 Bodyweight

Squat Bodyweight

Powerclean 3/4 Bodyweight

Work

"Helen" sub 13:30

2010-05-27T00:01:00.008-04:00

For time

185 lbs. Shoulders to Overhead 20 reps

40 Burpees

partition as necessary

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

Gymnastics

All Reps to be completed without stopping

Squats: 30

Pushups: Male 10

Female 15 (Knees)

Situps: 30 with abmat, butterfly

Pullups: Improvement from band to band (i.e. green to blue) or 1 strict pullup no band

Speed Work

400m Run: 2:04

500m Row: Male 2:10

Female 2:25

Strength

Deadlift 3/4 Bodyweight

Press 1/4 Bodyweight

Squat 1/2 Bodyweight

Workout

5 rounds of "Cherry"

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

2010-05-26T00:01:00.043-04:00

3 rounds for time of:

500m Row

1 legged Deadlift (10 R/10 L) 95/65

10 Strict Pullups

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

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

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

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

2010-05-25T00:01:00.002-04:00

Double Unders from Patrick Cummings on Vimeo.

"Annie"

50-40-30-20-10

Double Unders

Situps

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

-Paul Siegel

2010-05-24T00:01:00.007-04:00

CFSS's newest firebreather, Andrew.

The "Super Moms" of CFSS

"Tommy V"

115 lb. Thruster, 21 reps

15 ft. Rope Ascent, 12 ascents

115 lb. Thruster, 15 reps

15 ft. Rope Ascent, 9 ascents

115 lb. Thruster, 9 reps

15 ft. Rope Ascent 6 ascents.

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

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

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

-Paul Siegel

2010-05-22T00:01:00.002-04:00

Make Up Day

-or-

CFSS WOD

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

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

Sunday's class will be at 11:00

2010-05-21T00:01:00.005-04:00

"Eva"

5 rounds for time of:

800m Run

30 Dumbbell Swings 55/70 lbs.

30 Pullups

Good Luck to everyone doing the Warrior Dash!

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

-Paul Siegel

Karen

2010-05-20T00:01:00.003-04:00

It was a pleasure having you here John, good luck next season and hope to see you again soon.

The Fly'n Jamacain
"Karen"

150 Wallball Shots for time

20 lbs/14 lbs.

Taking care of your hands is a vital but small part of crossfit. Simple maintenance once a day will keep 'em healthy and tear free. First off immediately post workout wash your hands of any chalk. Chalk is a dissecant, it dries up the sweat on your hand during a workout, but after it strips moisture from your hands. And supple is what we are after with calluses.

Sometime during the day, usually after showering is best, use a pumice stone to grind down your calluses. You want to leave a layer of callus but not one so thick that it can't fold or move easily. After grinding down moisturize with your favorite moisturizer, I'm partial to Burt's Bees Hand Salve but really almost anything will work.

If your prone to tears, it's best to work harden your hands. This involves wearing tape or some other covering for half a workout and nothing for the last half, this way you can slowly develop calluses.

-Paul Siegel

Congrats to:
Jason on your first muscle-up.

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

2010-05-19T00:01:00.002-04:00

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

Five rounds for time of:

5 Muscle-Ups

135 Power Clean, 10 reps

Run 220 meters

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

Wednesday's Paleo Recipe:

"Slipper" Burgers

Chapli Kebab

1 lb, Ground beef or lamb*

1/2 medium onion, minced

2 cloves garlic, minced

1 to 2 serrano peppers, seeded and minced (for more spice leave seeds in)

1/4 cup fresh chopped cilantro

1 tablespoon fresh ginger (1/2 tablespoon dried ginger)

2 teaspoons ground coriander

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon cayenne pepper

1/2 teaspoon ground cumin

*The meat needs to be around 20% fat or higher. Most ground beef is nowhere near this fatty, I generally achieve this by mixing in bacon or pancetta. Lardo is also an option. General 3 to 4 slices for one pound of meat. It lends a nice smoky flavor too.

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

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

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

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

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

-Paul Siegel

2010-05-18T00:01:00.003-04:00

CFHQ Rest Day

Make Up Day

CFSS WOD

Thanks to all y'all who brought your families out to play!

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 Here.

2010-05-17T00:01:00.009-04:00

Seven rounds for time of:

10 Handstand Pushups

45 Dumbbell Squat Cleans, 10 reps

10 L-pullups

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.

Has Crossfit made things easier for you, made every day tasks harder? What has it helped you to do?

5/15 Total

2010-05-14T23:55:00.004-04:00

"Crossfit Total"

Back Squat, 1 RM

Press, 1 RM

Deadlift, 1 RM

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.

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.

-Paul Siegel

Sunday's class will be at 12:00

2010-05-14T00:01:00.003-04:00

CFHQ Rest Day

-or-

Make Up Day

-or-

CFSS WOD

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.

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.
-Paul Siegel

2010-05-13T00:01:00.003-04:00

7 minute AMRAP

95 lb. Power Clean, 10 reps

20 Anchored Sit ups

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.

Friendly reminder for the Family FunFest this Saturday at 11 a.m.
Family Dinner at Teela Taqueria at 7:15 p.m.

Who's planning on coming to Family Funfest?

2010-05-12T00:01:00.003-04:00

Five rounds of:

5 Dumbbell Deadlift

5 Dumbbell Hang Squat Cleans

5 Dumbbell Push Press

5 Dumbbell Squats

Increase load each round, rest as needed between rounds.

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.

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.

2010-05-11T00:01:00.001-04:00

"Barbara"

5 rounds with 3 minutes rest between each round:

20 Pullups

30 Pushup

40 Situps

50 Squats

Score is total time less rest.

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.

This Saturday at 11 a.m. we're having a family fun day. Bring the kids for a great time and a great workout.

2010-05-10T00:01:00.007-04:00

CFHQ Rest Day

-or-

Make Up Day

-or-

Press
3-3-3-3-3

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.

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.

-Paul Siegel

2010-05-08T00:01:00.001-04:00

Run 5k

We will be @ Columns Drive Today! Normal class times 8-9-10am!

Directions from the Gym:

Turn right on Roswell road.

Turn left at Johnson's Ferry

Stay on Johnson's Ferry till you cross over the Chattahoochie

Columns Drive is immediately on your left and will dead end at gravel parking lot. Bring $3 for parking.

if you get lost on the way there give Chace a call at 678-662-8208.

Sunday's class is bumped up to 10:00. See you guys there.

2010-05-07T00:01:00.005-04:00

Once through for time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 55/ 40 lbs.

40 Pullups

30 Hand Stand Pushups

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?

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.

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.

Unless you don't want to improve, than ignore all of the above.

-Paul Siegel

Tommorrow's 5k WOD will be @ Columns Drive normal class times 8-9-10am!

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.

-Chace

Welcome To:

Josh and Glissel, were so excited to have you guys at CFSS.

Congratulations To:

Jeremy, nice job today on graduating the On-Ramp. We look forward to seeing what the future has for you at CFSS.

2010-05-06T00:01:00.004-04:00

Happy Birthday Isa!

"Isa"

16-12-8-4

Deadlift, 60% of 1RM

200m Sprint
then
17 burpees ta grow on!

Family dinner tonight at Teela Taqueria 7:15 p.m.

Both the Sandy Springs and Dunwoody farmers markets are open. The Dunwoody Green Market 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.

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.

-Paul Siegel

-Chace

2010-05-05T00:01:00.001-04:00

Front Squat

3-3-3-3-3

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.

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 Not Now Chief, I'm in the F#ckin' Zone... Here's her post called "Weightlifting Did Not Cause you to Gain the Freshman 15":

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 …

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 pure myth.

“But I don’t want to look like the cover of a body building magazine.”

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.

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).

Let’s look at it from the heavy weights perspective now.

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?

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: Weightlifting did not cause you to gain the freshman 15. I’d guess that Taco Bell and cheap beer are more likely culprits.

2010-05-04T00:01:00.003-04:00

For time:

30 Handstand Pushups

40 Pullups

50 Kettlebell swings, 55 lbs.

60 Abmat Situps

70 Burpees

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 here. I was going to post up the full thing but it's a bit long, if you get a chance read it.

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, how's your diet?

2010-05-03T00:01:00.005-04:00

Welcome To CFSS Kelly!

Congrats on your first Handstand GA!

For time:

50 Wall Ball Shot, 20 lbs.

10 Muscle Ups

40 Wall Ball Shots, 20 lbs.

8 Muscle Ups

30 Wall Ball Shots, 20 lbs.

6 Muscle Ups

20 Wall Ball Shots, 20 lbs.

4 Muscle Ups

10 Wall Ball Shots, 20 lbs.

2 Muscle Ups

Friendly Reminders:

Sunday is Mother's Day.

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.

Warrior Dash Sign up info:

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? SIGN UP NOW!

Deadlines:Friday April 30, 2010
You will be unable to modify any participant registration information after 3:00 p.m. (CST) on Friday April 30, 2010Monday May 10, 2010 (7 days left to sign up!)
Registration will close at 3:00 p.m. (CST) on Monday May 10, 2010. Absolutely NO registration will be accepted after this time.

For more info go here.

Let everyone know in comments who's doing the warrior dash so you guys can carpool, co-ordinate costumes and revel in bad-assery.

-Paul Siegel

2010-05-01T00:01:00.002-04:00

"Paul"
5 rounds for time of:
50 Double Unders
35 Knees to Elbows
185 lb. Overhead Walk 20 yards.
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance callon April 4, 2009. He was engaged to be married with Lisa Esposito.

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.

We pinched this article from Mark's Daily Apple. It is dedicated to those of you that complain about lower back issues…

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.

What about joint mobility?
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.

“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.

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.

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.

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.

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.

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).

Hip Mobility
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.

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.

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.

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.

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.

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.

2010-04-30T00:01:00.003-04:00

Blaise hitting "McGhee", 12 rounds

Jason and Chris rocked "Cherry" in sub 12.

3 rounds for time of:

135/95 lbs. Hang Power Clean, 15 reps

Burpees 15 reps

Sometimes it's hard enough during a workout just to finish. And then we ask you to fix your movement with simple cues. Occasionally in some technical challenging workouts we'll give you multiple cues in the course of a workout. The key here is to think about only the cue were are giving you at that exact moment and no more. Often times we'll see people get too many cues they're thinking about coming in and they'll shut down, become discouraged and ultimately perform worse. The middle of a workout is not the time to think too deeply about what your doing. Listen to what we're saying, fix it and then don't think about it again.

2010-04-29T00:01:00.004-04:00

Go Karin!

Carl, Marcus and Alicia on Mondays leg crusher.

5 rounds for load and time of

Back Squat, 3 reps

20 Ring Dips

We have another Date for y'all to put on your Calender: 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.

2010-04-28T00:01:00.001-04:00

CFHQ Rest Day

-or-

Makr Up Day

-or-

CFSS
7 Rounds of:
100m. Sprint
12 Pull-ups
10 Box Jumps

We're moving the day hike from Saturday to Sunday, there's a chance at better weather and it's a rest day so the gym will be closed. I'm still planning on leaving CFSS at 8 a.m. and being back by 6 p.m. I recognize it short notice, but let me know if you're interested in going.

2010-04-27T00:01:00.001-04:00

Clean one rep on the minute every minute for 15 minutes.

Score is highest and lowest weight.

Notice the speed under the bar from Matthias Steiner. The bar does not raise that high, but it doesn't have to. It is not how high you pull the bar but how quickly you get underneath it that dictates how much weight you can lift.

5 things to make your summer more "Crossfit":

5. Mix chopped up bacon into your hamburgers. I like to use 4-6 slices of bacon per pound of hamburger. Throw the bacon in a food processor, pulse for a few second and then throw in the hamburger. Form into patties of preferred size and shape.Trust me this is incredible.

4. Go for a hike, or a walk around the block, or a run, or a bike ride. Use that new found fitness to go further and see more than you've ever been able. We have a hike coming up ( The day of the hike may be changing due to weather) this weekend.

3. Try a push lawn mower. Using a push lawn mower is much more ecological sensible, it self fertilizes your lawn and the upkeep is significantly less than a gas mower. Plus the slight resistance helps you recover from strenuous workouts that much faster.

2. Grab some Vitamin D. Get some sun but not too much, approximately 30 minutes a day is highly recommended. Especially if you work inside. Vitamin D is shown to have a positive influence in almost all health markers. It will make you a happier, healthier, stronger person. For more info go here.

1. Take some rest time and enjoy the weather. People often get so rapt up in life and its various entanglements that they often forget to take time and enjoy whatever it is you enjoy. Whether that's sipping a G and T on the porch or going out for a quick 8 to 10 mile hike, do something you enjoy.

2010-04-26T00:01:00.006-04:00

3 rounds for time of:

100' Walking Lunges

50 Squats

25 Hip Extensions

I'm a bit of a strength weenie and this video is just makes extraordinary To have such an unparalleled level of strength at such a young age can only bring up suggestions of Olympics, world championship and maybe a new hope for US weightlifting. Some people would consider it strange (or even disheartening) to watch someone at a such a high level, in that there is no connection between what he does and where we are.
Maybe it is a little strange that I am enthused by this. In my defense these sort of videos only point to what is possible for a human to achieve with proper conditioning and coaching, not exactly Crossfit, but something in the same vein. I would think that if this young man can squat 706 lbs. 5 times than maybe I can put a few more pounds on my squat, I can dare to be better, I can push myself to do better. Do you guys like see these videos? What do you think of this video?

-Paul Siegel

2010-04-24T00:01:00.003-04:00

Welcome home Ryan and Kristen, CFSS's first family members.

CFHQ Rest Day

-or-

Make Up Day

-or-

Push Press

5x3

with Afterburner!

Warrior Dash Sign up info:

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? SIGN UP NOW!

Deadlines:
Friday April 30, 2010
You will be unable to modify any participant registration information after 3:00 p.m. (CST) on Friday April 30, 2010

Monday May 10, 2010
Registration will close at 3:00 p.m. (CST) on Monday May 10, 2010. Absolutely NO registration will be accepted after this time.

For more info go here.

Let everyone know in comments who's doing the warrior dash so you guys can carpool, co-ordinate costumes and revel in bad-assery.

SUNDAY CLASS AT 11 AM.

2010-04-23T00:01:00.008-04:00

Want to extend a big Welcome to our newest CrossFitter, Murcus. 6:51 on Cherry yesterday!
Four rounds of:

500m row

3 minutes rest

Score is 500m split in each round.

Next Saturday May 1st I'm planning on taking a day hike out in North Georgia. weather is nice and its not too hot this is probably the best time to poke around the woods. Right now I'm thinking around 8-10 miles with some good elevation change. Fort Mountain State Park is supposed to be nice, but there are some hikes in the Cohutta's that are doable in a day, details will be decided by the time we leave. We'll leave at 8 a.m. from CFSS and try and be back by around 7 p.m., later if we get dinner out there.

Before I got into Crossfit, I lead trips in high school and college and taught backpacking at both levels, just to put some qualifications out there. If anyone is interested in going, or have any suggestion with where you'd like to go, post to comments here or send me an email at pasiegel1 (at) comcast (dot) net.

2010-04-22T00:01:00.001-04:00

McGhee

30 minute AMRAP of:

275 lb. Deadlift, 5 reps

Pushup, 13 reps

24" Box Jump, 9 reps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

We are currently in the middle of switching to a contract system instead of month to month billing.

12 month commitment

Unlimited $125.00

Twice a Week $95.00

6 month commitment

Unlimited $150.00

Twice a Week $115.00

Month to Month

Unlimited $175.00

Twice a Week $135.00

Military/Student Discount - 15% off

Couples Discount- 15% off

If you have any question about billing or rates please email Nate.

Family Dinner tonight at 7:15 p.m. Teela Taqueria.

2010-04-21T00:01:00.002-04:00

Karin cranking out the Pullups
"Filthy Fifty"
Once through for time of:

50 Box Jump 24"

50 Jumping Pullup

50 Kettlebell Swings 35 lbs.

50 Walking Lunge

50 Knees to Elbows

50 Push Press 45 lbs

50 Back Extensions

50 Wallball Shots 20 lbs.

50 Burpees

50 Double Unders

Todays discussion post comes from Catalyst Althetic and Crossfit (not to be confused with Catalyst Athletics). And address the difference between what some of you did before Crossfit and what you're doing now. And why what you're doing now is better for you. I've posted stuff like this before, but this a good one. So take some time to read it.

"CrossFit doesn't look like your workout. No, it doesn't.
There are no '3 Sets of 8.' Not a single 'triceps kickback' to be found. And while we have lots of novel exercises to 'work your core' and 'improve your stability,' we prefer to teach you to move better in your own skin than stand you on a blue-pimple novelty and watch you quiver.
We make big claims: that we create an elite level of fitness. That we get you places you've never, ever, ever been before. That their workout is our warmup. To back those claims up, we have to do movements that are efficient, challenging, and get you far more bang for your buck than a selectorized machine ever could.
A clean and jerk, for instance: once a staple of the workout crowd, and a fundamental lift for improving your grocery-carrying and storage, is banned from nearly every 'fitness club.' For all the wrong reasons, too: it requires coaching, chalk, and the occasional drop of a barbell from overhead. Knowledge plus cleanup plus noise? Not an option if your teenage 'personal trainers' have to learn it all in a two-day course.
But a clean and jerk is a big lift, requiring a lot of energy. From a purely mathematical standpoint, it's four times as challenging as a bench press. If it seems scary, it's only because you haven't seen it around much - or have you? Lifting your bike onto your roof racks - that's a clean and jerk. Storing your Christmas lights on the top shelf - that's a clean and jerk. Doing it in the gym first just makes you break fewer bulbs. And fewer backs.
That's right: contrary, maybe, to what you've been told, this stuff prevents injuries. The strongest, safest backs in the world belong to powerlifters, NOT bed-resters. Knee injuries are typically the result of misuse, imbalanced use (the knee extension machine, anyone?) or non-use. Deadlifts don't hurt your back - given the right chance, they'll save it. Ask around: chiropractors, physiotherapists, and doctors send patients to us. We modify our methods for the injured, yes. But they're on the same road as our competitive CrossFitters, albeit a different starting line.
We choose to exercise in stark boxes. While exercisers from the 1920s,1930s,1940s, and 1950s would feel right at home, the modern machine-indoctrinated fitness pursuer will struggle to comprehend our methods. At least, at first. Slowly, they'll recognize little glimmers of sameness. "Hey, I did that as a kid!" "We do squats at my gym...but we don't go that low." "I've seen this on TV, but I never thought I could do it...."
Our workouts are short, but tough. But you'll want more. After a month, you'll find yourself checking our website on a daily basis, and joke about 'drinking the Kool-Aid.' After three months, you'll start breaking your own personal bests and bringing your friends. We've grown because CrossFit is amazing, not because we have a special limited-time offer on our membership.
Now, there's no denying that for most people, once they've been immersed in CrossFit, they can't ever go back to average. It tattoos you. And once you've offered up your fresh, pink skin to the prick of the needle, its mark is indelible. You can't undo CrossFit; once you've been painted, you can't go back to beige.
There's joy in sweat. There's family in common discomfort. There's a chemical addiction that comes from challenging yourself this way. There's pleasure in learning new stuff every single time you're in the gym. That's what CrossFit is: sweat+community+knowledge. Call it what you like."
If you made it through all that I'd like to hear your thoughts. For those of you drinking the Kool-aid (and I like to think all of you are) : What made you stick with it? Can you pinpoint a specific moment or was it a gradual change?
-Paul Siegel

2010-04-20T00:01:00.003-04:00

Krissi swinging the big 55 lb. Kettlebell on Saturday

"Griff"

Once through for time of:

800m run

400m run backwards

800m run

400m run backwards

We'd like to Congratulate Nikki on finish the on-ramp and do very well on her re-Cherry. Actually "very well" doesn't quite do justice to the improvement she's made. When she first came to us (only a short time ago) she only completed 1.5 rounds on her first Cherry. She threw out her cigarettes before she left that first day, and committed herself to change. Today she completed the full 4 rounds of Cherry in 10:42. That is an exponential increase in performance and dedication. Afterwards she was talking about doing a crossfit competition "in the next 12 months", but hopefully we'll get her out there sooner than that.

Nikki, we're very happy to have you on board and can't wait to see what you'll do in the coming months.

I know a few of you are doing the Warrior dash but figured I'd post of some information so anyone else interested would have a chance to sign up. Note that the deadline is in 20 days:

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? SIGN UP NOW!

Deadlines:
Friday April 30, 2010
You will be unable to modify any participant registration information after 3:00 p.m. (CST) on Friday April 30, 2010

Monday May 10, 2010
Registration will close at 3:00 p.m. (CST) on Monday May 10, 2010. Absolutely NO registration will be accepted after this time.

For more info go here.

Let everyone know in comments who's doing the warrior dash so you guys can carpool, co-ordinate costumes and revel in bad-assery.

2010-04-19T00:01:00.001-04:00

Nate and Russ finishing up the second WOD with Karin and Krissi right behind them.

Snatch Balance

1-1-1-1-1-1-1

Our affiliate team had a fantastic showing Saturday afternoon out in Woodstock. They placed 7th of 24 teams. They did extraordinarily well against some pretty steep competition and only just missed making it to the 3rd round.

It was pretty extraordinary to see the diversity of teams competing, there was literally every single stage of crossfitter from beginner to firebreather represented in both sexes and of any age. This just proves to me that anyone can compete and enjoy themselves.

What I'd like to hear is if y'all are doing any competitions in the coming months. Be they little informal things or major national events, we'd like to hear about them.

2010-04-17T00:01:00.003-04:00

Welcome to Jeremy, nice job on day 3 of the On-Ramp.

5 rounds for time of:

135 lb. Back Squat, 20 reps

Handstand Walk 20 yards.

The Gym will be open today!

Good Luck to Russ, Nate, Karin and Krissi at the Affiliate Games today! If you get a chance swing on out to Woodstock and wish 'em good luck. Or leave some love on here. Directions can be found on yesterday's post.

There will be no class on Sunday.

2010-04-16T00:01:00.011-04:00

Welcome Teri, were so excited to have you here.

Once through for time for teams of 4:

200 Burpees

200 Wallball 20#/14#

200 Pullups

200 Double Unders

4-400m Runs

200 Thrusters 95#/65#

Only 2 people working at any one time. You can split the reps unequally but every person must complete some of the reps for each exercise, you can't have only two people do all the double unders. You must complete all the reps of one exercise before moving on to the next. For teams of less than four each person is equal to 50 reps. So for a team of three it would 150 reps of each exercises and 3 400m runs.

This Saturday at 9 a.m. Nate, Russ, Karin and Krissi will be taking part in the Affiliate challenge at The Garage. Come on out to cheer them on and hang out for the afternoon. First workout kicks off at 9 a.m. second workout is at 12 p.m. and then Finals is at 3 p.m. Drinks and festivities afterwards. Directions can be found here.

2010-04-15T00:01:00.008-04:00

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

D.T.

5 rounds for time of:

155 lb. Deadlift 12 reps

155 lbs. Hang Power Clean 9 Reps

155 lb. Push Jerk 6 reps

Final (Final) Summation of the Gut Check Challenge

Contest winner 6 months and under

1st- Kierstan

2nd-Craig

Contest winner 6 months and over

1st-Chad

2nd-Curtis

Jeff had the most improved Helen time dropping 3 minutes from his first time.

Carol lost the most body fat with 5.7%

Thom and Lindsey also deserve commendation for very impressive performance increases across the board. We'd like to commend everyone for showing improvements, if you didn't get singled out on here go ahead and post your scores up to comments. It's alright to brag!

Family Dinner is tonight at Teela Taqueria at 7:15 p.m.

2010-04-14T00:01:00.002-04:00

Once through for time:

500m Row

150 Double Unders

50 Burpees

This Saturday at 9 a.m. Nate, Russ, Karin and Krissi will be taking part in the Affiliate challenge at The Garage. Come on out to cheer them on and hang out for the afternoon with some other Crossfitters. Directions can be found here.

Family Dinner is tomorrow night at Teela Taqueria at 7:15 p.m.

2010-04-13T00:01:00.002-04:00

Overhead Squats

5-5-5-5-5

The one tip for overhead squats is active shoulders. As soon as you take the bar out of the rack and lock it out overhead your shoulders should be in your ears (or as close as possible). This active shrug up is what allows the muscle to stabilize the bar rather than having it rest on the shoulder joint. If things start to get a little wonky, push up on the bar and get those shoulders active.

Y'all may have noticed our new and improved warm-ups. Since the majority of warm-ups will be group warmups please make an effort to come on time (or a little early if possible) classes will start no less then 5 minutes after the hour. Also be aware that if you come late, you'll have to work quickly and efficiently to catch up to the group.

-Paul Siegel

2010-04-12T00:01:00.007-04:00

CFHQ Rest Day

-or-

CFSS

5x1 Deadlift at 95-100% of 1RM deadlift

with Afterburner!

We often get asked how we feel about protein powder. We are in no way against protein powder, we would however prefer that you get the majority of your protein from an animal based source. It's not really protein unless it's had a face. That being said sometime meat is simple not available or impractical. In that case you can use protein powder as a protein source. It is not something we would recommend doing on a regular basis however. The other good use for protein powder is if your simple not getting enough protein for your goals. You'll see various amounts recommend (the most common being around 1 gram/ lb of bodyweight for strength athletes and 1 gram/ lb of lean bodyweight for everyone else) and that will also be based on personal needs and preferences.

When choosing your protein try and choose that with the least additives and adulteration. Try and avoid soy and other exotic isolates. Most of this will be filler with little to no nutritional value. Also if possible try to get a small sample before buying 10 pounds. Speaking personally "Vanilla berry explosion" Can get a little old, especially when you have 8 pounds left. If you've got some experience with protein powders or other questions go ahead and post to comments.

2010-04-10T00:01:00.005-04:00

Run 1600m

rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

We were very glad to see how many of you expressed interest in competiting. It takes a great amount of courage to go workout in front of a large group, and there is always a certain amount of trepidation to commit to these things. But some of y'all didn't think about that and threw your hat into the ring, for that you deserve commendation. Unfortunately we've not be able to (yet) secure a place for this upcoming competition. Rest assured we will be more diligent in the future with this sort of thing.

That being said the Dirty South Regional Qualifiers are being held in Jacksonville, FL May 28-30. Hotels are relatively cheap for now but it is Memorial Day weekend so that may change. Tickets to the Qualifier are only $50 for two spectators. Would any of y'all be interested in heading down?

Here's the info from their website:

The 2010 CrossFit Games South East Regional Qualifier, in Jacksonville Florida on Memorial Day weekend!

The Dirty South Regional Qualifier - a demanding 2 1/2 day fitness test designed to find the four fittest men, women, affiliate teams and masters competitors to represent Florida, Georgia, Mississippi, Alabama, Tennessee, North Carolina and South Carolina in Aromas, California at the CrossFit Games Final. Did I fail to mention that our event would be held the last weekend of May in Florida, expect weather conditions to be spicy!

-Paul Siegel

Sunday class will be at 11:00am

2010-04-09T00:01:00.003-04:00

Tabata Something Else

Tabata protocol of 20 Seconds of work, followed by 10 seconds of rest done 8 times for the following exercises:

Pull-ups

Push-ups

Sit-ups

Squats

There is no rest between exercises.

Where are you getting your dietary fat from? Mark Sisson from Mark Daily's Apple suggest you might want to watch how many tree nuts you take in.

"As regular readers know, I love my macadamias, and I do a small handful of nuts or nut butter equivalent a few times a week. They’re powerhouses of protein, fat and minerals, B-vitamins and the like. As I discussed in a post some weeks ago, some nuts do contain a fair amount of omega-6. Although I don’t think it’s reason to avoid nuts, it’s enough to suggest the concept of moderation and a mind to overall omega-6/omega-3 ratio. If you have no sensitivities to nuts and avoid chemically treated/high heat roasted or oiled nuts, I think you can generally base your intake on the omega-6 content of the specific nut variety you enjoy. For most nuts, a small handful a day is fine. However, if you have a penchant for pine nuts or walnuts – or if you’re eating more than a couple large fistfuls of most other nuts each day – you might want to scale back. Macadamias are by far the best because they have the highest saturated and mono-unsaturated fat content with relatively low O-6"

-Paul Siegel

2010-04-08T00:01:00.005-04:00

Partner WOD!

3 rounds for time of:

500m Row

Burpees

WOD is scored by number of Burpees performed. While one team member is rowing the other is performing Burpees.

In case y'all missed it we're trying to put together some teams for the Affiliate Workout at The Garage: A Crossfit Gym in Woodstock. It'll be three workouts on April 17th. Please let us know today or tomorrow whether you would like to enter the competition or not. While the workouts are hard, they are very doable. There are scalings available for any level of Crossfitter.

The workouts are:

Workout #1

Chipper Style, In order, work to be split equally between male/female, but you can split it unequally between the two men, and the two women; only one male and one female working at a time.

200 Burpees

200 Wall Balls (20#/12#)

200 Pull-Ups

200 Double Unders

4 - 400 M Runs

200 Thrusters (95#/65#)

Workout #2

Any Order, ANY split, so men can do the lower weights as well, one male, one female working at a time. ANY ORDER. ANY ORDER.
100 - 95# overhead anyhow
100 - 65# overhead anyhow
200M - Overhead Walking Lunge Step with 45# plate
200M - Overhead Walking Lunge Step with 25# plate
100 - 225# Dead-lift
100 - 135# Dead-lift
100 - 1.5 Pood KB Swing
100 - 1 Pood KB Swing

Workout #3
Top Six Teams Only
Any order, any split. One male and one female working at a time.
2 Mile Run (using our 800M loop)
200 Sit-Ups
200 Pull-Ups
200 Ring Dips
15 Muscle Ups

Join us for CFSS Family Dinner at Teela Tacqueria tonight at 7:15 p.m.
-Paul Siegel

2010-04-07T00:01:00.007-04:00

Jeff Whittmer - Clean and Jerk from Laurie Miller on Vimeo.

Split Jerk

1-1-1-1-1-1-1

The split jerk is usually done as the second part of a clean and jerk as seen above. Much of the principles that hold true in the clean hold true in the split jerk. You want to be quick under the bar, essentially trying to beat gravity. After the dip drive the bar is essentially weightless, your aim should be to be under the bar in a strong position before it starts to fall. From this all you do is stand up.

Another point to think about is that you want to be locked out at the same time you land in the bottom. Any sort of press after you've landed in the split is technically a miss in competition. We won't be that strict, but don't do it.

We're putting together an Affiliate team for The Garage: A Crossfit Gym Affiliate Team competition on April 17. For more info on the event check out the announcement here. We need teams of 4 and can have more than one team entered. There are no requirements for skills or abilities to be on a team, anyone can be on a team. This is all about having fun, meeting some other crossfitters and maybe get a workout in. If you are interested in getting on a team, leave a response here, email Nate or talk to any of us.

Join us for CFSS Family Dinner at Teela Tacqueria Tomorrow Night at 7:15 p.m.

2010-04-06T00:01:00.004-04:00

7 rounds for time of:

185 lb. Front Squat 3 reps

7 L-Pullups

Why should you do a competition? Because it's a fun way to test yourself against others, its a great way to see how far you've come in your fitness and to interact with others who are drinking the Kool-aid. Anyone can sign up, don't be afraid.

-Paul Siegel

2010-04-05T00:01:00.005-04:00

5 rounds for time of:

40 Double Unders

30 Box Jumps, 24"

20 55 lbs. Kettlebell Swings

It is easy to stop during a workout to draw breath or rest. What is hard is going for that next rep again and again. It takes determination and courage to do that. But going for that next rep is where results are found, it is where intensity is and it is what we love seeing. Today's WOD is a grind, keep moving on to that next rep even when you really want to stop.

Most people find the sport of rowing to be a little boring to watch. That being said the rowing world's most famous race, The Boat Race, occurred Saturday morning where Cambridge (light blue) triumphed over Oxford (dark blue). The Boat Race is held between the two crews over 4 and a quarter miles of the Thames tideway which is a long row. Cambridge had a slow start but held contact for the entirety of the race and eventually rowed through Oxford to win in the final half mile. If you've got a spare 18 minutes check out the full replay here. Also, I think something with college basketball happened this weekend.

-Paul Siegel

Welcome to the gym Sarah and Dara, Nikki and Jeremy, were excited to have you guys at CFSS.

Awesome job today on your 7:36 "Cherry", Devon.

For all those interested in the Tuna Jerky I'm selling, a 1oz bag goes for $3.00 and a 4 oz bag costs $6.00. I will have plenty at the gym everyday until I sell out. Make sure to bring cash or a check with you to the gym.

2010-04-03T00:01:00.007-04:00

Thrusters

3-3-3-3-3-3-3

KFC "Double Down". At first I thought this was a horrible April Fool's prank. "Let's replace the bread in sandwich with two slabs of fried chicken, that sounds delectable" couldn't have possible made sense to even KFC. This little sucker is designed to hit every pleasurable taste bud out there. And leave you wanting more. With everything I know and understand about nurtition there's a very remote place in my brain that thinks "Hey, that might be kinda good". Make no mistake these are drugs, pure and simple.

Welcome to CFSS, Carmen. It's a pleasure having you train with us while in the ATL.

Congrats to Quinn, John, and Krissi on your first muscle-up yesterday.

Saturday Trail Runs at the River

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

We will meet today at Sope Creek and start the run at 4:30.

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

Hope to see you guys out there!
In observance of the Easter holiday there will no Sunday class.

2010-04-02T00:01:00.006-04:00

30 Muscle-ups for time

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

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

What do you struggle with in the Gym?

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

Mackenzie "MackMo" Morris

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

Saturday Trail Runs at the River

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

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

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

Hope to see you guys out there!

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

2010-04-01T00:01:00.006-04:00

Snatch

1-1-1-1-1-1-1

Olympic lifting is not a pure contest of strength. It is rather an expression of strength. The olympic lifts and the snatch in particular are so dependent on technique and correct execution that a weaker person with better technique can lift more in these than a purely stronger person. Although it doesn't hurt to be strong.

A few thinking points for the snatch: Miss behind you. Ideally you should never leave a lift out in front. make sure you're pulling hard and fast enough that if the bar is going anywhere it's going behind you. Jump under quickly. Often the difference in making a snatch and missing a snatch is getting underneath it quickly and landing solidly.

Discussion Questions: What part of Crossfit do you most enjoy, and if you'd like why? This could be the workouts, the community or whatever.

-Paul Siegel

Ahi Tuna Jerky: A sashimi grade snack for you Paleo peeps

Hey there everyone, just wanted to pass along a new way for you guys to snack healthy. I'm talking about tuna jerky. Sounds kind of odd, I know, but trust me this is some good stuff and a great snack for all you guys working on cleaning up your diets or trying to stick to a Paleo or Zone regimen. Though it is not perfect Paleo it does provide you with 15 grams of protein and 3 grams of fiber with about half a gram of sugar for a 1oz serving. It comes in vacuum sealed packages of 1 oz. or 4 oz of either a sweet or spicy flavor. Ahi Tuna Jerky is made by Itsumo Tuna, you kind find more about them at www.itsumotuna.com.

I have been able to acquire a few packages of the jerky before it hits the shelves later this year. I'm going to be selling it at the gym until i run out for all of you guys who wish to try it. I will be posting the prices soon, so if want try it let me know next time you see me.

-Chace

Welcome back Kimberley and Tony, we missed you guys.
Congrats to our newest On-Ramp graduate, Laura. Were excited to have you.

2010-03-31T00:01:00.015-04:00

Our two performance test winners. Congrats Chad and Kiersten.

CFHQ Rest Day

-or-

Make Up Day

-or-

CFSS WOD

Congratulations to Chad for winning the performance challenge for those athletes that have been doing Crossfit for 6 months and over. Congratulations to Kiersten for winning the 6 months and under performance challenge.

Carol Davis won our fat loss challenge with 5.7% lost, Eric Taylor came in second with 5.2% lost.

We have records for the individual workouts and we'll add those today some time. Y'all leave them a little love in comments if you'd like.

We want to acknowledge everyone who competed and tried the Gut Check Challenge. You all did great and we know that you'll continue to see great results in the gym. For those of you who didn't get a chance to compete talk to us about what we did and how you can do the same thing.

-Paul Siegel

2010-03-30T00:01:00.008-04:00

10-9-8-7-6-5-4-3-2-1

Chest To Bar Pullup

30" box Jumps

GHD Sit-ups

People often assume that any shoes are fine for working out. What worked before at LA fitness will certainly work here. But than again your might not have done anything like what we do in here. Therefore it might be time to update your kicks.

We are enamored with minimal shoes, Chuck Taylor's to be specific. We find that for an all around shoe they simply cannot be beat. During weight lifting they don't suffer as much from compression as running shoes and they are much cheaper than olympic lifting shoes. We want a very stable base for lifting and in running shoes we can watch your foot move around trying to find a level platform. Something that doesn't happen in Chuck's or lifting shoes.

And you can run in them. I wouldn't recommend you go run a half marathon in them but they'll work for the short distances we do. If your not quite willing to give up padding in your shoes look for racing flats or the like, something with a minimal of amount of non-compressible padding. There has been a lot of research lately in regards to barefoot running and the misuse of shoes. You might just find your times will be faster with a more minimal shoe. The idea is that with minimal padding it will force (or allow) you to run on your forefoot rather than heel strike which causes a whole host of problems in the foot and up the leg. Many of the best runners naturally emulate this stride and before Nike convinced the world it needed air pockets and foam runners wore little to nothing on the feet. We might be well advised to emulate them as well.

-Paul Siegel

2010-03-29T00:01:00.005-04:00

3 rounds for time of:

275 Deadlifts 10 reps

50 Double Unders

Thanks to everyone who came to Gut Check Challenge conclusion, we had a great turnout. Congratulations to all of our winners. I don't have a list at home right now but we'll get the results posted up today.

If you missed Jonathan's goodbye dinner on Thursday, we'll be doing a special workout with him at 6 p.m. Tuesday. How do adult beverages and Crossfit mix? Who knows?! come find out and see one of our own off.

If you've struggled with consecutive double unders here are two things to think about: first, quick hands. It's the speed of the hands not the height of the jump. Second, toes up. This is a newer cue but something to think about. When you jump if your toes are down there's a tendency to catch the rope. Think about keeping your toes up and it might help.

-Paul Siegel

2010-03-28T10:35:00.000-04:00

1000m Row

40/30lb. DB Snatch, 50 reps

750m. Row

40/30lb. DB Snatch, 35 reps

500m. Row

40/30lb. Db Snatch, 20 reps

DB Snatches are one- armed.

2010-03-27T00:01:00.004-04:00

Laura finishing up the On-Ramp, ya'll make sure to welcome our newest member.

That's a whole lot o' kip. Getting close to that horizantel pull.

Three rounds of four minutes in which you must complete:

200m Partner Carry

Medicine Ball Squat Clean for Reps

Dumbbell Push Press For Reps

Score is combined reps in all rounds.

A round always starts with the partner carry. After the partner carry you have whatever time remains in the four minutes to accrue as many reps as possible in the squat clean and push press.

Just a reminder that tonight is the announcement of the Gut Check Challenge winners. It will be at 6 p.m. at the Taco Mac off of Perimeter Center West. If you've not received the Evite or have no idea what I'm talking about don't be afraid to ask anyone of us or post on here.

Sunday's class will be at 10:30

2010-03-26T00:01:00.013-04:00

Need some help for a caption on this one. Post suggestions to comments.

Pullup and HSPU Ladder

On the first minute perform one pullup and one handstand pushup (HSPU). In the next minute perform two pullups and two handstand pushups. When you cannot complete the required number of reps for an exercise continue with the other. The score is the sum of the total minutes completed for each exercise. Say I failed in the tenth minute of the HSPU and the twentieth on the Pullups my score would be 30.

There has been suggested a correlation between overhead pressing strength and the strength required to do a handstand pushup. In my experience, and drawing from various anecdotal evidence, this is not the case. There is very little correlated strength from a strength movement to a bodyweight movement. What this means is that trying to improve a bodyweight movement by increasing the strength movement is very ineffective. In our example it is overhead strength, in another example it could be bench press and pushups.

Where this rule doesn't hold true is with lower body movements. We see a pretty strong correlation between air squats and weighted squats, which means that the more you can squat the more air squats you can do.

What can we do to improve these movements (pushups and pullups specifically but more broadly anything involving the upper body)? One of the best things is to increase your exposure to said movement. Do them more often, every day if possible. This constant exposure produces great results towards any desired goal, especially with pushups and pullup.

This blog was inspired by an article from Eat. Move. Improve. They are much more focused on gymnastics and parkour but grew out of a Crossfit ethos. An interesting read.

-Paul Siegel

2010-03-25T00:01:00.002-04:00

Jonathan

How do you rest doing mucho pushups?

Deadlift

1-1-1-1-1-1-1

Farewell to a Friend

As many of you may already know, one of our closest family members at CFSS is moving on. He has been an instrumental part of our staff in the level of knowledge, motivation, and pure friendship he brings with him. He has helped many of us through our toughest challenges and has been around to offer a word of encouragement whenever needed. His dedication to the improvement of himself and all of our family here at CFSS, has been unwavering. His presence will be greatly missed, but the spirit he has envoked in all of us will not be lost. From the bottom of our heart and the depths of our soul we thank you, Jonathon, on behalf of all of your family here at CFSS for everything you have done. You have touched lives and changed peoples futures for the better, a debt which can never be fully repaid. We will all miss dearly, but wish you much luck and great success in everything you choose to do in life.

Come and join us on Thursday night at Teela Taqueria to say farewell to Jonathon. We will be meeting there at 7:30 and hanging out till about 10. So, come have a drink and toast to good freind.

2010-03-24T00:01:00.033-04:00

"Murph"

1 Mile run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Partition as necessary. Please note that for our record boards you must go unpartitioned. If you have a 20 lb. vest or body armor wear that (this is optional). Plan to come in early and maybe stay a little late. Anyway you slice this one up or scale it can take a good bit of time.

If you didn't receive the Evite yesterday for the Gut Check Challenge Wrap-up Let us know in comments or send Nate an email. We'll get an invite out to you real quick.

-Pau Siegel

Farewell to a Friend

Come and join us on Thursday night at Teela Taqueria to say farewell to Jonathon. We will be meeting there at 7:30 and hanging out till about 10. So, come have a drink and toast to good freind.

2010-03-23T00:01:00.001-04:00

21-18-15-12-9-6-3 SDLHP

3-6-9-12-15-18-21 Sit-ups

First round is 21 SDLHP, 3 Sit-ups, next is 18 SDLHP, 6 Situps and so on.

Without getting too technical what we in the Crossfit world are looking for is more work, done faster. We'll explore these two terms and understand what they mean. More work can come in a variety of ways whether it is more weight lifted, or a lighter band used, this represents an increase in work. Another example would be more rounds of Cindy more work done. Conversely as some you saw in the performance testing when the work parameters stay the same but the work gets done faster, we see a rise in power production. And ultimately we look for either in our advances in crossfit. Especially in the beginning more work can be just as rewarding as it being done faster. Stepping up from ring rows to band pullups and then from band to band is a huge accomplishment. And it also represents an increase in work. Try to view your accomplishments in these terms. Perhaps you did a workout slower than you did it before but used a lighter band, or a heavier weight. This represents an increase in work.

-Paul Siegel

2010-03-22T00:01:00.024-04:00

Perfect squats make me happy.

More perfect squats make me ecstatic.

As Many Round As Possible in 20 minutes of:

15 Back Extensions

15 Knees to Elbows (K2E)

95 lbs. Overhead Squat 15 reps.

Score is rounds and fraction of rounds. So every rep counts.

The assumption with any timed Crossfit workout is that the faster you go through the movements (with good form and correct range of motion of course) you will finish in less time and with a higher power output. With a fixed time domain however, Like the 20 minute AMRAP, the sprinting is counterproductive. You'll see more rounds in the beginning but less in the end. Conversely a steady rate of work will have a relatively high rate of work in the beginning and in the end. Which should allow more work to be done in the same amount of time.

-Paul Siegel

2010-03-21T11:22:00.000-04:00

Newb Cassandra wreckin' some wall-balls.

LB finishing up the On-Ramp.

Weighted pull-ups

1-1-1-1-1-1-1

2010-03-20T00:01:00.004-04:00

The cindy grenade.

Jiu-Jitsu badass, Laura, making Front Squats look easy.

Jeff and Craig laying down on the job.

20 minute AMRAP of:

400m Run

40 Wall Ball, 20 lbs.

We will no longer be offering 10 a.m. classes during the week. We will still have 10 a.m. classes on Saturday.

Share your PR's from this week! Where have you improved, where have you fallen off? We'd like to know now that were done with the Gut Check Challenge what you guys have learned and how you felt about the whole thing.

In the spirit of summation we're planning on having a party early afternoon next Saturday March 27th. Who would be interested in coming together and over-indulging? We'd like to get a rough number of how many people would be interested in coming. Let us know in the comments or in the gym.

Also if you'd like to recommend any restaurants close to the gym that can handle 20-30 people, we're all ears.

-Paul Siegel

Sunday class will be at 11:00

2010-03-19T06:11:00.000-04:00

Pat working through his first "Helen".

Everyone, this Christine. Christine, everyone.

"CINDY"

5 Pull-ups

10 Push-ups

15 Squats

Last day of the performance testing/Gut Check Challenge! You guys have been doing incredible with all of your workouts. Everyday were seeing new P.R.'s. Keep up the great work.

2010-03-17T15:31:00.003-04:00

Thursday

3rd Test workout

Run 5k.

We're posting this early so everyone knows where to go.

For day 4 of testing, tomorrow, we will be down at columns drive all day. We will be there from 6am to 11am and 4pm to 8pm. The gym will not be open, we will all be meeting at columns drive.

Directions from the gym to columns drive are, take Roswell rd. north and turn left on to Johnsferry drive. As soon as you cross over the river, turn left on to Columns dr. Go to the end of the street and park in the gravel parking lot, we will wait for you at the beginning of the trail. Also make sure to bring $3 for parking.

If that's not clear look here for directions

For sake of effiency, if you are not ready to go 15min in to the hour, you will have to wait untilthe next hour.

If you have any questions, e-mail nate, nate@crossfitsandysprings.comcall the gym, 404-250-9993, or contact Chace directly at 678-662-8208.

We will be at Columns dr., rain sleet, or shine. So, dress accordingly. Those of you who are running at 6 a.m. may want to bring lights.

Family dinner tonight at Teela Taquiera!!!

2010-03-17T00:01:00.006-04:00

Craig, Tim and Lucy after setting some new P.R.'s on "Helen."

Tyler and Carl on their way to some huge new P.R.'s on "Helen."

CFSS

Rest Day

!Attention Everyone!

Do not forget that we are meeting down at Columns dr. tomorrow for the 5K run. We will be down there during all normal gym hours, rain, sleet, or shine.

Directions from 285

Take exit 24, Riverside Drive
Left for 2.3 miles to Johnson Ferry Road
Go left, cross the Chattahoochee and take an immediate right onto Columns Drive.
Stay on Columns Drive for about 2.6 miles, which will end at the unit.

Directions from the gym

From carpenter dr., turn right on to Roswell rd.
Turn left on to Johnsons Ferry rd.
Immediatley after crossing over the river, turn left on to Columns dr.
Go to the gravel parking lot at the end of the street.

Make sure to bring $3 for parking

If you become lost or have a question call

Chace 678-662-8208

Nate 404-556-5885

We'd like to remind everyone that it's possible to get $15 off of your membership for every person you bring who signs up for a membership. There is nothing better than sharing fitness with the people you care about. Crossfit is fun, different and enlightening. Many people when the first heard about Crossfit thought they couldn't do it, I was certainly in that demographic. But then they try it and some come to love it. Challenge your friends, colleagues and family to try it just once, the first workout is always free.

-Paul Siegel

2010-03-16T00:01:00.001-04:00

Lucy comforts MackMo after a WOD.

Nirjari, Kathrine and Megan after meeting with Helen. Strong women throwing down at 6 a.m.

"Helen"

Three rounds for time of:

400m Run

21 1.5 pood* Kettlbell Swings

12 Pullups

We will be returning your Bodpod results throughout the week as Chace get's a chance to put them on your tracking sheets. We'd like to say two things about the Gut Check Challenge, First we'd like to congratulate all of you on buckling down and getting through 6 weeks of healthy food. All of you have, in our eyes, changed for the better. You all look better and the numbers have kept going down (or up respectively). Second, we recognize that some of you may be dissatisfied with your Bodpod results.

If that's the case we want you to recognize that it is not a failure on your part. You all, most of all, will know the effort you put in. If you didn't see the results you wanted I'd like to ask if you feel better mentally and physically; if your seeing the results you want in how you look and how you're doing in the gym. If you are seeing these results, than regardless of what the Bodpod says the Gutcheck challenge was a success. It is after all just a number and you are much more than number.

-Paul Siegel

*Russian measure used for kettlebells; common ones: 1 pood =35.6 lbs; 1.5 pood = 53.2 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

2010-03-15T00:01:00.000-04:00

Crossfit Total

1 Rep Max Back Squat

1 Rep Max Press

1 RM Deadlift

A maximum of 3 attempts at attaining a the highest weight in each exercise.

For those of you just coming off the on-ramp Total is what we use as our metric for heavy lifting and charting improvements. For each lift you get three attempts to get the most weight you can possibly do. Your score is the heaviest weight lifted in each lift added together. Total does take some time to get through so come early if possible, warm-up efficiently and lift steadily but with plenty of rest.

This week of testing is all about the standard workouts we feel represent the full spectrum of Crossfit. It will challenge, and assess, all of your energy systems and strengths as well as exposing weaknesses. You'll see this particularly series of workouts again in a few months to test how far you've come. Remember Crossfit is about quantifiable results, an increase in Total or a faster 5k is exactly what we're are looking for. Tomorrow we'll talk about what exactly 10 lbs. on your Total or 10 seconds off your 5k means to you and why we want to see it.

-Paul Siegel

2010-03-13T00:01:00.004-05:00

Bod Pod for time

Post change in Body fat percentage to comments.

We are closed for working out Saturday and Sunday. Don't even let us see or hear about you working out. Sorry for the poorly edited post yesterday, they all can't be winners. Performance testing is next week please let us know if you're going to have an difficulty doing the workouts Monday/ Tuesday/ Thursday/ Friday next week.

-Paul Siegel

2010-03-12T00:01:00.002-05:00

Newb, Max after the chipper.

Say hello to our latest "Cherry", Neeley.

Reps of 21-15-9:

225 lbs. Deadlift

135 lbs. Overhead Squat

Today is the absolute last day to sign up for Bodpod sessions. We will be closed Saturday and Sunday unless it . We would also strongly advise you to take this weekend as a rest weekend in preparation for performance testing next week.

2010-03-11T00:01:00.002-05:00

CFHQ Rest Day

"A Light Meal"

1000m Row

50 Box Jumps 24"

40 Pullups

30 Kettlebell Swings 55 lbs/ 40 lbs.

20 Burpees

Sign up for the Bodpod here. Body fat testing is happening this Saturday. To be eligible for the competition you must have done both Bodpod tests. We will be closed for working out this weekend and performance testing will start on Monday the 15th.

2010-03-10T00:01:00.003-05:00

Poppin a squat

Face of concentration

Shoulder Press*

3-3-3-3-3-3-3

2010-03-09T00:01:00.002-05:00

Chad just before he left 150' of burnout in his '69 Camaro. And smoked out the smokers.

Kelly knocking out "War Frank"

Laura throwing down a 7:44 "Cherry".

8 rounds of:

Run 400m

Rest 90 seconds

Score is total time not including last rest.

2010-03-08T00:01:00.005-05:00

"War Frank"

3 rounds for time of:

25 Muscle Ups

100 Squats

35 GHD Situps

Sign up for your Bodpod assessment Saturday using this site. You can also find it on the menu at right. We will be doing testing this Saturday the 13th.

Marine Captain Warren A. Franks of Cinnicanti, Ohio, died Novemeber 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife Allison and his daughters Sophia Lynn and Isabella Grace.

We've talked about setting goals before but I've struggled to guide and quantify those goals. But Hyperfit USA, a Crossfit Gym out of Detriot, MI has an excellent overview which I've posted below. I look how they've divided them by time frame. It pays to look ahead with fitness especically for bigger events like Iron man's and so on. But notice as the time goes from 1 year to 3 year the goals become more nebulous and harder to concretely define. We'd like all of you to keep these time and goals in mind. We're in the process of creating programs that'll challenge you guys to improve on everything and help you to keep challenging yourselves.

Examples of Life-Long Goals (typically 3-5 year goals)

1. Slow down the ravages of time.

2. Maintain quality of life.

3. Keep all health markers in the "fitness" range of the CrossFit Health/Wellness/Fitness model.

Examples of Intermediate-Term Goals (Typically 1-3 year goals)

1. Significant Strength Goals - i.e. Deadlift

2. Train for special sports specific goal - i.e. Weightlifting meet, Triathlon, or bike event or similar.

3. General improvements in all performance metrics.

4. Specific body composition goal based on daily eating goals.

Examples of Short-Term Goals

1. Specific events or challenges

2. Daily performance tracking - WOD performance and food intake.

3. Near terms sport specific goals - Benchmarks or races.

4. Training Volume - Number of times per week to achieve goal.

-Paul Siegel

2010-03-06T00:01:00.010-05:00

Rounds of 25, 50 and 75 for time of:

Squat

Pushup

Pullup

Sit-ups.

How are you sleeping? Sleep is right up there with good nutrition as an important aspect of recover. Mark's Daily Apple's recently posted an excellent article about the effect of light on sleep. A study recently showed that a small blue light on the back of the knee effected sleep enough to be detrimental. The study then postulated that blue light in particular effects sleep more than any other part of the spectrum. And blue light emanates from almost all electronics. From your lap top to the computer your reading this on all of them can effect your sleep.

The authors of "Lights Out: Sleep, Sugar and Survival" have postulated that the blue light simulates day time and thus the body keeps you awake to feed and mate. The opposite of this is that the color red has no effect on sleep, because of the need for fire to keep warm. So blue keeps you awake and alert which doesn't seem that bad, however where this becomes a problem is at night. Using your computer or watching T.V. and the associated blue light effects your sleep. Mark's Daily Apple has some great solutions to this, including an application that cuts down on blue light from your computer. Make sure your sleeping in an entirely dark room, cover up any LED's in the room especially. You can wear orange colored glasses at night if you want to totally avoid blue light.

-Paul Siegel

We will be closed Sunday, enjoy your rest day.

2010-03-05T00:01:00.003-05:00

Overhead Squats 1-1-1-1-1 reps

Front Squats 1-1-1-1-1 reps

Back Squat 1-1-1-1-1 reps

Try to increase weight on each rep.

Remember that the squat is perhaps the most fundamental movement we do in here. Our dream would be for everyone of you to have a perfect, ankles to ass squat. The thing we see wrong most often in a squat is not enough depth, poor posture and poor knee tracking.

Today is an excellent day to work on establishing that bottom depth. Ideally you would know exactly where the bottom of the squat is for you, if you can't do this in an air squat, when you get 135 lbs. over your head and try to squat things will go haywire. The best way to establish this depth is to make sure to get deep enough ( literally as deep as you can which should have your gluts resting on your calves). And practice practice practice.

When moving to the barbell move as slowly and as deeply as possible. No getting to this maximum depth is where a lot of you will run into problems primarily with flexibility which indicates to me that y'all probably haven't been stretching enough. If we tell you that you have flexibility problems (or you know that you do) you need to be working daily on opening up that range of motion, trust me it will come in handy and there is no reason not to work on it. I would love for today if no one had to have their depth checked or missed a rep because they weren't deep enough.

-Paul Siegel

2010-03-04T00:01:00.002-05:00

That's just how we roll.

Nate RX'ing "Garrett"

Alicia, let us know how you really feel.

Five rounds for reps of:

1 min Wallball Shots, 20 lbs.

1 min 15 foot rope climbs

Run 400m

Rest

Start each round exactly six minute apart. The rest is whatever time is left after the run.

We obviously don't have enough rope or enough height to ensure everyone gets to do a 15 ft. rope climbs. But we have searched our collective minds and come up with a sub that approximates most of the movements. Towel pullups or in our case rope pullups approximate the hand overhand motion and the tremendous grip strength required. And really it is the grip strength that we are after for rope climbs. This provide an interesting stimulus and a motion we don't often do in here. The carryover is immense, we cannot lift what we cannot hold.

-Paul Siegel

2010-03-03T00:01:00.005-05:00

Return of "THE SHERI"!!!!!!!! Welcome back, we sure have missed ya'.

Welcome to the grind Megan. Great form on the backsquat.

CFHQ Rest Day

Partner WOD
400m. Sprint
40 Hang Power Clean, 135/95lbs.
80 Box Jumps
120 Hip Extensions
160 Sit-ups
200 double Unders

Make-up Day

As we look towards the end of the GCC, we need to start moving towards a diet that is sustainable ad infinitum. One of the best ways I've found is to go to an 80/20 system were 80 percent of the time you eat strict zone-paleo-primal-whatever, and the other 20 percent is given over for moderate indulgences outside of paleo. The 20 percent is not license to go wild with carbs and grains, but certainly they are allowable in reasonable quantities. Ultimately we want to find a system that gives us the best health and performance while still letting enjoy some things in life. What are you going to do to keep your diet in order after the GCC?

-Paul Siegel

2010-03-02T00:01:00.002-05:00

A No No No squat has No knee wrap, No belt and No other equipment.
"Total"

1 RM Back Squat

1 RM Press

1RM Deadlift

3 attempts at each lift for max weight.

There has been some questions as to the value of doing Total a mere two weeks before our performance testing. I would argue that there is plenty of value to doing Total. 2 weeks is more than enough time to recover fully from any fatigue accrued from this Total. We also want to emphasize that Total is meant to be only 9 heavy lifts (3 Squats, 3 press, 3 deadlifts) which in the general scheme of thing is rather low level of stressor.. We don't expect everyone to PR every time we do Total. Think of it as just another heavy day rather than this do or die must perform event.

The reason most people PR for Total is that beginners , and Crossfitters in general, are subject to what is called the Beginner effect. Mark Rippetoe first noted this effect in training novices. Novices are so far below their genetic potential when it comes to these lifts that it is reasonable to expect a new PR every time they lift. For Rippetoe's program, which is purely powerlifting, it is within 48 hours, for our purposes that extend from 72 hours-7 days depending of course on the what other workouts your doing and your ability to recover. So For rippetoe's program a beginner can squat 225x5 on Monday then she can squat 230x5 on Wednesday. It is more complicated than that for Crossfitter's but can be much the same advances over a longer time frame.

What does not PR'ing on Total indicate? Merely that your ability to recover from the stresses of lifting (and the rest of our workouts) exceed a given time frame for that recover. If you're seeing significant falls off from any of your PR's (be they weightlifting or otherwise) it's a good indication to step back and take a look at: your recovery, your nutrition and your measured intensity.

2010-03-01T00:01:00.004-05:00

Run or Row 5k

We are getting towards the end of the Gut Check Challenge. From today you have less than two weeks left. Watch this space for information concerning body fat sign ups, performance testing and other tid-bits.

2010-02-27T00:01:00.004-05:00

CFHQ

Rest Day

Make Up Day

CFSS WOD

10 minute Partner AMRAP

200m Run

Kettlebell Swing 35/25 lbs.

While one partner runs the 200m, the other swings the 'bell. Score is cumulative reps for both partners.

If you look to the right of this column you'll see at the top of the sidebar a new feature. Chace has managed to upload some of our massive collection of photos to Picasa. Take a minute to wonder through the a few months of pictures and pick out your favorites.

SUNDAY CLASS WILL BE AT 11AM

2010-02-26T00:01:00.004-05:00

Five rounds for max reps of:

2/3 Body Weight Thruster

Pull-ups

Score is total reps for each exercise in all rounds.

Shameless self promotion: There will be Friday afternoon classes. 4, 5 and 6 p.m. I promise that it will be fun, informative and exciting!

If you are especially sore (and after this week who wouldn't be?) don't be put off by coming in. We can set-up a workout that'll work for you. Or do some light aerobic and mobility work that will help you get back into fighting shape quicker. One of the logical fallacies of training is that often the quickest way to alleviate soreness is to train some more. So come on in.

2010-02-25T00:01:00.004-05:00

Linda

a.k.a

"Three Bars of Death"

10-9-8-7-6-5-4-3-2-1 Reps for time of:

Deadlift 1.5 BW

Bench Press BW

Clean .75 BW

It's been awhile since I've featured another blog on here but Sage Burgener has a great write up about improving your goats. Sage is Mike Burgener daughter. Mike is Crossfit's olympic lifting subject matter expert and as such Sage has had a bar in her hands since she could walk. If you'd like to visit her blog check it out here Strive to be fergilicious. Be warned it is very, very pink.

"So as I was cleaning my house today, I remembered the thousands of times I have been asked how to improve flexibility on the OHS. I am STOKED (for the old folks out there, stoked means "so excited") that people ask me this because alls it means is that they want to get better at the best movement in the whole entire world!

The solution is simple: DO MORE OVERHEAD SQUATS.

Whether you are cleaning the house, rearranging furniture or threatening your kids by tossing them over your head to prove your insurmountable feats of strength, you can always be practicing your overhead squat position. Its one of those things where stretching your shoulders, loosening up your hip flexors, improving your ankle mobility, etc will ALL benefit you, but you really just have to DO the movement as much as possible to really get better at it. Your body has to get used to finding the right muscles to fire and finding its balance. The only way to do that is to allow the body to feel the movement as much as possible. (AMAP)

I know its a foreign movement being down in a squat with your hands out wide and heavy weight in your hands. Its anything but comfortable. But like everyone says.. "get comfortable with being uncomfortable".

You should be able to OHS anything from a pvc pipe to a toyota camry, but when someone is struggling getting in the overhead squat position with a pvc pipe, I usually put a LITTLE weight in their hands (like a 15-33 lb bar) and that generally allows them to sit a little more comfortably in the squat position (if they stay tight and keep the bar back behind the ears allowing their body to support the weight) because something is weighing them down. However, like I said, your goal should be to squat a pvc pipe and a heavy weight exactly the same. Kapeesh?

So, if your heels come off the ground in a squat, if your shoulders are so tight that the bar wont go back behind your ears, if your torso leans way far forward when trying to get into the OHS, know that these are all common flexibility issues. Work on flexibility on the side, but for the most part, grab your swiffer and get your booty overhead squatting!"

Shameless Plug: Don't Forget about Friday afternoons. We're open 4, 5 and 6 p.m. I personally guarantee fun and excitement!

-Paul Siegel

2010-02-24T00:01:00.003-05:00

J on cleans.
6 o'clockers running through the chipper.

"Tabata This!"

Tabata Row
Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute
Tabata Push-up

Rest 1 minute

Tabata Sit-ups

Tabata is a interval protocol of 20 second of all out work followed by 10 second of rest repeated 8 times. So for this you'll row for 20 seconds and rest for 10 for eight times. Then moving on to the other exercises. For more info google Tabata and you'll see plenty to read about. If you'd like to read the original study take a look here.

I've long been a proponent of healthy local eating and one of my main objections has always been the sometimes exorbitant cost. Which is why this article in the Atlantic piqued my interest. Apparently wal-mart has taken a stand on organic and looked to get some of the lucrative market share. With their enormous buying power they have encouraged local farms and brought organic to the masses. In the article they carried much the same quality as Whole Foods and other resources. I haven't looked into my local wal-mart to see if any of this is true. But it could be an excellent resources for cheap eats.

-Paul Siegel

***********
For those who are looking into the locavore thing and want to buy direct from the farms, a CSA(Community-Supported Agriculture) is a great option. A CSA typically works as a subscription between consumer and farmer/group of farmers that entitles you to a weekly(produce)/monthly(meat) share of the harvest. Some you will commit to a six month period, others you can purchase week by week. A list of local CSA's can be found here, provided by Georgia Organics. I have shared a weekly CSA basket with my sister in the past, and the food was great, fairly cheap, and I enjoyed having my produce chosen for me. It forced me to try some new things and get creative with my cooking. I have not yet participated in a meat CSA, but am looking into, as it is the most cost effective way to get grassfed beef and sustainable pork.
A couple of choice CSAs:
Moore's Farm and Friends - This is the CSA I have used in the past. They also have an online store to buy additional produce/meats that can be picked up with your CSA.
Riverview Farms - Both meat and produce CSAs. This is the meat CSA I am thinking of doing, they supply many restaurants in the Atlanta area, and the meat is outstanding.
Nature's Harmony Farm - There is a waitlist for their meat CSA, but sometimes they are overstocked and sell by the cut. You can also get pastured eggs, chickens, and raw milk from the farm.
Carlton Farm - They don't have a CSA, but sell pastured (grassfed) raw milk, cheese, eggs, and honey. Sometimes they will have ground beef and other cuts. They drop off right by the post office in Dunwoody on Wednesdays from 10-11AM. I purchase from them often.

-J

2010-02-23T00:01:00.003-05:00

Jason hitting yesterday doing great with muscle ups

Krissi and Carl trading licks on the 24inch box jumps

Go Roger!

CFHQ Rest Day

Make-up Day

CFSS WOD

3 rounds for time of:

Run 800m

20 SDLHP (75 lbs/53 lbs)

30 Abmat sit-ups

Yesterday's killer of a WOD was the last workout in the 2009 Crossfit games. Not something I've explored alot on here, but I'll fill you in with what I know.

The Crossfit games have grown expontentially since they first emerged in 2007. This year brings in a much more thorough qualification process drawing from a world wide base of extraordinarily strong individuals and teams. Crossfitters around the world are currently gearing up for Sectionals, Qualifiers and eventually the 2010 Crossfit games in August out in Aromas, California.

This weekend the Georgia sectionals are happening up at Stone mountain. It's $25 a day for spectators with workouts on both Saturday and Sunday. Go here for more info. There is some space left for teams but you'd really have to be on the ball to get ready and be in for this one.

In the individual competition 15 men and 15 women will go on from here to the Dirty South Qualifiers in the coming months. This will gather all the southeastern sectional winners for a final selection of four men and four women who will go on to Aromas. We'll keep you all updated with info about that one.

The original pursuit of the games was to ascertain who is the fittest man and women in the world. Crossfit has done this through constantly varied and usually brutal workouts. And the results have been unpredictable. 2008 was an unknown former globo-gym bodybuilder from California who had to scale his first Fran. 2009 brought a reticent Finnish fireman, who mainly trained on his own. 2010 promises to be as open a field as can be expected; there is absolutely no certainty with who will win. And that, my friends, is very exciting.

-Paul Siegel

2010-02-22T00:01:00.001-05:00

Chace sharing some dance moves while everyone's trying to work on their snatch.

Noah crushing a the wallball / L-pullup WOD

2009 Games Chipper:

155/ 105 lbs. Squat Clean, 15 reps

30 Toes to Bar

30 Box Jumps 24"/20"

15 Muscle Ups

40 lbs./25 lbs. Dumbbell Push Press/Push Jerk, 30 reps

30 Double Unders

135 lbs./ 95 lbs. Thruster, 15 reps

3o Pullups

30 Burpees

300 ft. Walking Lunges with 45 lb./ 25 lb. plate overhead.

There is a time in any workout where the sheer amount of work to come ahead of you seems overwhelming or impossible. Today's workout looks like it definitely has that potential. I have come to think of this as merely a distraction. When this happens I remind myself that the most work I can do at any one time is one rep so I focus on that one rep, and then I do another and another for however many I have to do. And eventually I'll have finished the workout.