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.

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

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

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

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.

7 rounds for time of:

185 lb. Front Squat 3 reps

7 L-Pullups

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. 

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

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.

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.

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.

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.