Announcements June 27- July 27: WODS are posted below!

4TH OF JULY

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We will be closed for the 4th of July weekend!  On Saturday July 2nd and Monday July 4th, there will be no CrossFit WODS at the gym.  That doesn't mean you dont have to workout.  Be creative and make up your own WOD at home or where ever you might be.  If you come up with a good one, email it to me with a picture and 

I'll post it on the site!

OLYMPIC LIFTING SEMINAR

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You have been asking for it and here it is!  Save the date for an Olympic Lifting Seminar  on Saturday, August 6th from 9-1.  It will be at our gym for anyone interested, member or not.  

Information is posted at the gym.  

Please sign up ASAP!

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Check out the new pics posted on the

 PICS-EVENTS page!

2008 CF Games History: WODS ARE BELOW!!

The 1st CrossFit games took place in 2007.  Last week we did the first ever CF Games WOD on Monday.  It was a hopper and in typical CrossFit style it was crazy hard!!  

Everyone did well on the WOD and seemed to enjoy yelling, "time!"  LOL!! 

Results of 2007 CF Games

Men

1st place:  James FitzGaerald (OPT)

2nd Place:  Brett Marshall

3rd Place:  Josh Everett

Women 

1st place:  Jolie Gentry

2nd place:  Mary Rigney

3rd place:  Nicole Dehart

This week we will be doing some of the WODS from the 2008 CF Games.  They were "Heavy Fran", a run, deadlift/ burpee and "Heavy Grace."  So we will be doing FRAN, GRACE, the deadlift/burpee wod,  NATE (since it was actually posted for this week), and an Obstacle Wod that Joshua made up!

Results of 2008 CF Games

Men

1st place:  Jason Khalipa

2nd Place:  Josh Everett

3rd Place:  Jeremy Thiel

Women 

1st place:  Caity Matter

2nd place:  Tonya Wagner

3rd place:  Gillian Mounsey

Below is the article from the 2009 CrossFit Games book that I scanned.  Sorry if it is hard to read!  I have the book at the school.  Check out some of the videos from the games.

Monday, July 4 WOD: Closed for 4th of July weekend!

Closed for 4th of July weekend!

Saturday, July 2 WOD: Closed for 4th of July weekend!

Closed for 4th of July weekend!

Friday, July 1 WOD:

(2008 CF Games WOD)


5 rounds for time:


5 deadlifts   m-  275  w- 185


10 burpees

Thursday, June 30 WOD: obstacle day

"War Gone Wrong"


Without resting between each movement:


-Battle ropes (men-1 rope, women-1/2 rope) 1 minute
-KB swings (men- 1 1/2 pood, women- 1 pood) 1 minute
-GHD sit ups 1 minute
-Push ups 1 minute
-Alternating 1 legged squats 1 minute
-Rest 1 minute


Repeat 2 more times :-)
Score by total reps

Wednesday, June 29 WOD: GRACE

(2008 CF Games WOD)

"GRACE"

30 clean and jerks for time

m- 135   w-  95

*This is one wod that you just have to get the weight from the ground to overhead.  You can do hang or squat cleans.  You can do push or split jerks or push press.  CrossFit HQ has stated this fact. 

Tuesday, June 28 WOD: NATE

"NATE"

Complete as many rounds in twenty minutes

as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings    

       m- 2 pood (70 lb)  w-  1.5 pood (50 lb)

Monday, June 27 WOD: FRAN

(2008 CF Games WOD)




"FRAN"




21 - 15 - 9 reps of:


   thrusters  m- 95  w- 65


   pull-ups

Announcements June 20-25: WODS are posted below!

OK, all you crazy CrossFit Fanatics, are you ready for the 2011 CROSSFIT GAMES?  Do you know anything about them?  Well, it's like the Olympics of CrossFit!  But even better because you will be witnessing amazing athletes competing to see who are the fittest people on earth.  Last year, Joshua and I were glued to the computer for the live web cast over the coarse of 3 days.  It was very exciting!  This year we decided to make our anniversary gift to each other a trip to the CF Games!  We have been dying to go for years!!!    The Games are July 29-31 in LA.  You will be able to view them live on the web cast this year also!


To get us all in the spirit of this amazing event, I thought we would do something a little different over the next few weeks.  We won't be following the HQ site as strictly for this reason.  If you are really wanting to do some WODS that I skip, come in on "open gym" times.  (FRAN will be posted week 2 from the 2008 CF Games wods!  I was confused on the year they did it!)


The annual CF Games started in 2007.  So for the next 4 weeks we are going to focus 1 week for each year that the games have been in session.  I will give you some CF Games history for that year and we will be doing a lot of the wods that were performed that year.  The "history" is going to be scanned from the 2009 and 2010 Games books that I have.  I will bring them to the gym if you would like to look through them more.  You can also find tons of info and video on the HQ website.  When you find something good, do share with the rest of us!  Post on our FACEBOOK page: CrossFit Downtown Augusta.


The last week before the CF Games, July 18-23, we will have a little friendly competition (if you choose) of our own!  And of coarse an OUTING to celebrate!




The article below is from the 2010 CROSSFIT GAMES BOOK.

2007 CF Games history

This article was scanned from the 2009 CrossFit Games book.  

Saturday, June 25 WOD: Badger

"Badger"


Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Friday, June 24 WOD: ANNIE

"Annie"




50-40-30-20-10 reps of:


double unders


sit-ups

Thursday, June 23 WOD: Nancy

Nancy

5 rounds for time of:


400 meter run


15  Overhead squat, m: 95 w: 65

Wednesday, June 22 WOD: Team Obstacle Day

Team wod: You can either pair up with a buddy or we 

will partner you with someone.  You choose!

***Person A will be working for time, while Person B will 

be working for reps. Then you will change jobs. 

A. row 1000m

B. sit-ups

A. run 800m

B. kettle bell swings   

A. 6 ladder lengths

B. ring dips

This will be scored by dividing your total time by your

total reps.

Tuesday, June 21 WOD: back squats

The second day WOD of the 2007 Games was CROSSFIT TOTAL!  
Since we just did this around a month ago, we will stick to HQ's WOD.


Back squats

3 - 3 - 3 - 3 - 3

for max weight

Monday, June 20 WOD:

2007 CF Games WOD #1 :The Hopper


For time...
1000 m. row
followed by 5 rounds of: 
       * 7 push-jerks   m- 135  w- 85
       * 25 pull-ups

June 13-18 Announcements

Schedule Change

This week we started the new schedule for mornings!  

Hope this helps out on these ridiculously cool days! LOL!   

5:30, 6:30, and 7:30 am

Metro Dash

The Metro Dash in Charlotte was awesome this weekend!    There is nothing like 95* weather on black asphalt to race on!  Steve did awesome in the THOR'S CUP competition!  He took 2nd by only 0.4 seconds!  Then Jessica, Rachel, Kristen and Julie completed the coarse in 12:27.   It turns out that the guys were very jealous of our team shirts!   As soon as we got done, we were ordered to strip off our jerseys.  Now they all know what "compression tanks" are really all about!   Shane, Rob, Mickey and Steve rocked the race in 8 min.  You can see all of the pictures on the CrossFit Downtown Facebook page.  If anyone is interested in competing in the 

Metro Dash in Atlanta it is on June 25th.  

Check out the website and sign up!  

Picture Blog

Check out the new "PICS - EVENTS" page on the website.  

I will try to post new pics weekly!

Saturday, June 18 WOD: "Small"

"Small"

Three rounds for time of:

Row 1000 meters

50 Burpees
50 Box jumps, 24" box
Run 800 meters

Friday, June 17 WOD:

For time:


21 Deadlift          m: 225   w:155 
50 Squats
21 Push press     m: 135  w: 95


15 pound Deadlift
50 Squats
15 pound Push press


9   pound Deadlift
50 Squats
9   Push press

Thursday, June 16 WOD: push jerk

Push Jerk 


2-2-2-2-2-2-2-2-2-2 reps


for max weight

Wednesday, June 8 WOD

Complete as many rounds as possible in 15 minutes of:



15 ft Rope Climb, 1 ascent

10 Ring dips

20 Wall ball shots, m: 20  w: 15

Tuesday, June 14 WOD: snatch balance

Snatch balance 


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


for max weight






Check out the video below!


Snatch balance with Coach Burgener and Paige 

Monday, June 13 WOD: Regional WOD 6

2011 CrossFit Games Regional Workout 6

For time:

*Row 20 calories

*30 Burpees

*40 Two-arm dumbbell ground-to-overhead

     m: 40 lb  w: 30 lb

*50 Toes to bar

*100 foot Walking lunge with plate held overhead

     m: 45 lb  w: 35 lb

*150 foot Sprint

Schedule Change!

I know we just made a change on the morning schedule, but we are making another one.  We like to keep you confused...sorry!  Just think about how cool it will be that early in the morning.  Hopefully, these times will enable more of you to come WOD before work. 


Soooo....  


STARTING MONDAY, JUNE 13th the morning hours will be


5:30 am
6:30 am
7:30 am


Please be there 10 min. early to stretch.

Announcements June 6-12:

Schedule Change

The morning schedule for CrossFit is changing!  We are getting too busy for the flex time concept anymore.  So We will have a 6 am,  7 am and 7:30 am WOD.  You can still do do the WOD or Open Gym or a Fundamental WOD during this time.  Please be there 15 minutes early to stretch and warm up.  If you are not able to get there on time, please come to the next WOD.  Thank you for showing that courtesy to your fellow gym rats!

New Picture/Event Link

Check out our new Picture/Event link on the website!  I will be updating with new pictures weekly!  If you have any pics you want me to add, just email them.  

Upcoming Events

June 11 Metro Dash in Charlotte.  Jessica, Kristen, Rachel, Julie, Steve, Mickey, Rob and Shane will be competing.

October 1: St. Francis Mud Run in Greenville, SC.

St. Francis Mud Run

October 15: USMC Mud Run in Columbia, SC.

http://www.usmcmudrun.org/

Saturday, June 11 WOD:

2011 CrossFit Games Regional Workout 4

For time:

100 Pull-ups

100 Kettlebell swings, 24kg

100 Double-unders

100 Overhead squat, m-95 w-65

*You can partition as you want.

Friday, June 10 WOD: Push Press

Push Press


5-5-3-3-1-1


for max weight

Thursday, June 9 WOD: "Moon"

"Moon"

Seven rounds for time of:

40 pound dumbbell Hang split snatch, 10 reps Right arm

15 ft Rope Climb, 1 ascent

40 pound dumbbell Hang split snatch, 10 reps Left arm

15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

Wednesday, June 8 WOD

Power clean 


1-1-1-1-1-1-1 reps


for max weight

Tuesday, June 7 WOD:

For time:

25 Pull-ups

5 Burpees

20 Pull-ups

10 Burpees

15 Pull-ups

15 Burpees

10 Pull-ups

20 Burpees

5 Pull-ups

25 Burpees

Monday, June 6 WOD: Obstacle Day

 Today's WOD will be a little different...more obstacles, less running.  It mimics the METRO DASH that 8 people will be competing in on Saturday!  Kristen, Jessica, Rachel, and Julie will be representing the gym as the Augusta CrossFit Chicks.  Shane, Mickey, Rob, and Steve will be racing as CrossFit Downtown Augusta.  Steve will also be racing individually in the Thor's Cup at 8am.  Pray for cool weather! LOL!

Check out the fun we will be having!!

Metro Dash link

OBSTACLE WOD


1. Box jumps - 2 times around boxes

2.  2 rope climbs

3.  ladder lengths - 2 times each side with high knees

4.  bear crawl and knee crawl - 2 times around each way

5.  20 hurdles - 3 ft

6.  Shuttle Run - move 4 weights - Men: 2 x35lb, 2x30lb  Women: 2 x25lb, 2x20lb

7.  Ball Sprint - 200 ft. with medicine ball overhead  men: 20, women: 15

8.  Balance Beam - 10 times

9.  Object Move - Carry 1 sledgehammer and 1 sandbag 200 ft.  separately.

10.  20 Tire flips

11. Run 400m  - No matter where you start in the rotation, your last thing will be a 400m. run to get your time!