"Eva"

800 meter run

30 Kettlebell Swings, 2 poods (or 70lb Dumbbell)

30 Pullups

(5 rounds for time)

Congratulations to everyone who got a PR or set a really good benchmark from which to build!

Announcements:

Saturday July 4: Class at 9 and 10 am only!

Saturday July 11: 8:00 am Skills Class: The Squat and variations

(Note normal group classes will be at 9, 10 and 11 am)

No one gets stronger from lifting weights, you get stronger by recovering from lifting weights. Recovery is perhaps the most necessary and overlooked parts of Crossfit. If you're not taking care of your self after the workout (stretching, sleep and good diet) than the investment in sweat equity your making in here is practically useless. Some quick recommendations:

• 
  
  
  Foam roll: Google Self Myofascial Release for more information, we'll also have some of these lying around soon enough. Ask any of us how to use them and we'll show you.


• 
  
  
  Get 8 hours of good sleep in a completely dark, quiet room.
  
• 
  
  
  A good diet rich in lean meats, healthy fats and fresh local fruits and vegetables.
  
• 
  
  
  Stretch after a workout, take 10 minutes and get everything moving right.



• 
  
  
  If you're acutely injured or your times are falling off, weights are dropping and your constantly sick take time off. As much as we want to see you in here (and we do) we'd prefer you be healthy and happy.

Ramsey showing an excellent finished position in the press
Lindsey getting after Saturday's Deadlifts. Note spine of the scapulae over the bar, hip high and back set.

Crossfit Total

Back Squat, 1 rep.

Press, 1 rep.

Deadlift, 1 rep.

Go Heavy

"There is never an absolute answer to everything: except of course that you have to do your squats." -Mark Rippetoe





Go here for the movement standards: http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl





Greetings All! This is Paul, while Chace and Nate are transitioning the gym to full Crossfit, they've let me run the blog. Expect to see a bit more discussion here than you are used to. I'd like to talk about standards today.





We use these standards to ensure that every rep of every movement is comparable to every rep you've done in the past. Using the same Range of Motion and strict form will show you how much you've improved (or recessed) and rank you globally as well . Remember we're looking for improvement in times, weights, rounds: measurable things. 6 pack abs and bikini bodies will come with improvements in these measurable things, aesthetics should never be the only arbiters of success. Strive for perfection each time, but be okay with good movement and learning something at the end of your session here.

CFHQ rest day

CFSS

500 meter row

30 box jumps

30 push ups

25 dumbell swings

25 pullups

20 wall balls

20 double unders

CFHQ WOD

2 Rounds of:

Right Arm Barbell Push-Press, 12 reps

Left Arm Deadlift, 12 reps

Run 800m.

Left Arm Barbell Push-Press, 12 reps

Right Arm Deadlift, 12 reps

CFSS WOD

4 Rounds For Time of:

Run 400m.

185 Deadlift, 15 reps

75lb. Push-Press, 12 reps

Karin havin' her date with 65.

Clay took the record of the day for Nicole with 82 pull-ups in 6 rounds. Nice job!

Announcements:

Sunday class will be at 10:00

"Nicole"

(20 minute AMRAP)

Run 400 meters

max rep pullups

"Date With 95"

20 min. AMRAP

95lb. Thrusters, 5 reps

95lb. Hang Power Clean, 7 reps

95lb. Sumo Deadlift High-Pull, 10 reps

We miss ya' J.Lang, hope everything is well.

CFHQ Rest Day

CFSS

(3 rounds for time)

run 400 meters

10 power cleans, 135lbs.

12 knees to elbows

15 pushups

Front Squat 3-3-3-3-3

Front Squat

3-3-3-3-3

3 Rounds for time of:

400m. Run

21 Dumbell Swings, 55lbs.

12 Handstand Push-ups

CFHQ Rest Day

CFSS

Team drills

-or-

(5 rounds)

9 tire flip/jump

12 pushups

200 meter run

Announcements:

There will be no class on Sunday.

20 minute AMRAP

Handstand Pushup, 5 reps

Bench press (135lbs.), 10 reps

Push press (95lbs.), 15 reps

Dips, 20 reps

For time:

50 Wall ball shots

50 Pullups

35 Wall ball shots

35 Pullups

20 Wall ball shots

20 pullups

(20lb. ball hitting 10 ft. above)

Hang Power Snatch 1-1-1-1-1-1-1

CFHQ

REST DAY

or

For time:

15 Burpees

400m. Run

21 Pull-ups

400m. Run

15 Pull-ups

400m. Run

9 Pull-ups

15 Burpees

5K Run

or

"Nasty Girls"

If you are running, you can either come in and run the route we have set up. Which is:

South on Roswell rd.

Right on Hammond

Right on Sandy Springs Circle

Right on Hilderbrand

For three laps

or

Go to Columns dr. and run the river.

Saturday morning lungers.

Holy shit Karin!! That had to hurt.

Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do.I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice.

-Mark Rippetoe

"Nasty Girls"

3 Rounds for time of:

50 Squats

7 Muscle-ups

10 Hang Power Cleans, 135lbs.

Class today at 11a.m.

For Time:

100 ft. Walking Lunges

21 Pull-ups

21 Sit-ups

100 ft. Walking Lunges

18 Pull-ups

18 Sit-ups

100 ft. Walking Lunges

15 Pull-ups

15 Sit-ups

100 ft. Walking Lunges

12 Pull-ups

12 Sit-ups

100 ft. Walking Lunges

9 Pull-ups

9 Sit-ups

100 ft. Walking Lunges

6 Pull-ups

6 Sit-ups

Carol and Liz showing us how to do some push-ups.

Announcements:

Sunday's class will be at 11:00.

CFHQ Rest Day

CFSS

N8's medley

Row 500 meters

Dumbell Thrusters (40 .45lbs.) x 15

5 pullups

10 pushups

15 squats

Farmer carry (70lbs) up / down hill

Wall ball (20lb) 30 shots

box jumps (20 inch) 30 jumps

5 pullups

10 pushups

15 squats

10 tire flips

Run 800 meters

AMRAP = as many rounds as possible

(20 minute AMRAP)

115 pound Hang Clean, 15 reps

12 ring dips

21 situps

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

"Mary"

or

"Cindy"

"Cindy"

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Squats

or

"Mary"

20 min. AMRAP

5 Handstand Push-ups

10 One-Legged Squats, alternating

15 Pull-ups

CFSS native, Ruebens "Cobrinha" Charles, wins his fourth Jiu Jitsu world championship last weekend. Congratulations Cobrinha.

"Cindy" -or- "Mary"

Jess and Krissi, redifining POWER OUTPUT

Rest Day

or

Make-up Day

Roger coaching Salisbury on some overhead squats.

5 Rounds for time of:

75lb. Thrusters, 21 reps

21 Double-Unders

Class today is at 9a.m.

"LYNNE"
5 RDS. of:
Max Reps Bodyweight Bench Press
Max Reps Pull-ups
or
CFNA GRINDER
40 Push-ups
40 Goblet Squat, 70lbs.
30 Pull-ups
30 Box Jumps, 20in.
20 Ring Dips
20 Wall Balls, 20lbs.
10 Knees to Elbows
10 Burpees

Announcements:
Sunday class will start at 9:00a.m.

Deadlifts

Deadlift

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

Holy schnikees, pull-ups and running anyone? That was brutal. Anybody tear their hands, if you did lets hear your story. Post it to the comments.

Rest Day

Christina representing CFSS.
Jonathon getting ready for a PR on Overhead Squats.

CFHQ

Rest Day

Run and Pull

See demo above to attain (30 muscle-ups) in 4:36.

Run 800 meters

40 L pullups

Run 800 meters

40 strict pullups

Run 800 meters

40 kipping pullups

Overhead Squat 5-5-5-5-5

CrossFit kid Ty representing CFSS and hitting a solid handstand.

Announcements:

T-Shirts!!!

T-shirts are here, so if you ordered one bring cash or check to the gym. The dri-fit shirts are $25 and cotton are $20.

We have already raised $691. Of that, $420 is donations. Thank you Jaret, Karin, Kristen and Ryan. You guys are incredible.