3 rounds for time of:
500m row
21 Burpees
400m run
"Far and away the best prize life has to offer is the chance to work hard at work worth doing."
-Theodore Roosevelt
"The only easy day was yesterday."
-Anonymous
Welcome to the official Sandy Springs Crossfit blog! This is the place for you guys to post your times so you can compare with others, rant about a workout that beat you up, ask Chace and Nate questions you forgot to ask at the gym, and keep up to date daily on whats going on at the gym! This is also a way for you the members to connect with other members and also meet some of the Crossfitters you may not have met yet. For those of you just now joining us and are curious about trying Crossfit out, please call us today and set up a free appointment. We would love to show you what Crossfit is all about. All fitness levels welcome from couch potatoes to workout junkies! This style of fitness is meant for everyone! -Nate and Chace
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What Is Fitness?
The CrossFit model of training is the on the cutting edge of fitness. Within the community, we are making discoveries and creating new standards to achieve a higher level of fitness everyday. The methodology and prescription of CrossFit are tested on a regular basis as should be with any good scientific model.
The main goal of CrossFit, as should be with any "fitness" program, is to envoke in our ourselves and eachother a higher level of fitness. In order to do that we have to give the word fitness a definition.
Here is a great article defining fitness from the founder of CrossFit, Greg Glassman.
VILAS, hey brotha, I need your contact info asap!!!
ReplyDeletethanks man
Are you going to be in today? I'll give it to you there. Or I can email it to you.
ReplyDeleteSo I was planning on coming in today and rocking this WOD, but due to my lack of preparation for the trip I am about to leave on and having to take my dog to the vet, I was unable to make it in.
ReplyDeleteHowever I made up a short WOD at home:
15-12-9
Box Jump, 28-30" (Didn't measure)
Ring Dips
KB Swings, 50#
7:45, Had to put my toes on a chair on the last couple of the 12 rep set of ring dips and all of the last nine.
I am going to call this the Goat Sandwich. You pick an exercise you struggle with, and two exercises that aren't issues, then select a rep scheme that you will struggle on your goat, but be able to move quickly through on the other two movements, so you keep the pace, and metcon effect up.
Would have gone with 21-15-9, but short on time.
Yall have a great weekend. THink I will try 150 burpees for time this weekend, or possibly todays minus the row plus maybe 2 rounds.
Whew. This post was quite a WOD in itself.
150 Burpees Jonathan? thats awesome. That sounds just sickening
ReplyDeleteRest day and I need it, triceps were sore to the touch this morning.
ReplyDeleteAfternoon WOD:
15 minute Icebath
Nap
Tomorrow FGB, first time ever.