Announcements for Sept. 26- Oct.1: WODs are posted below!!

Friday's WOD is changed!  We will do "Santiago" next week!


CROSSFITADDICTS shirts are in!! 

 Come pick up your order.  We did order extras.

Mud Run news! 

Well, the time has finally come!  All of that running and working your butts off is about to pay off!  All of those "fun" obstacle days were for a reason!  I think that you will find the actual MUD RUN is a blast!  We are going to have a great time playing in the mud!  Just remember that you have your teammates  to help each other with the obstacles!  Just think of it as another long WOD!


October 1: Greenville Mud Run


Start times: 
1. Augusta CrossFit Chicks 1: 8:20
Kristen, Rachel, Jessica W., and Steve


2. Augusta CrossFit Chicks 2: 8:39
Andrea, Steph, April, and Erika


3. CrossFit Downtown Augusta Juuust Right: 8:40
Danielle, Jessica M., Cori, and Jordan


4. CrossFitaddicts: 9:10
Phyllis, Robert, Julie, and Joshua


5. CrossFit Augusta: 11:12
Ami, Mickey, Caitlin, and Mike


6. Jarret and Ben have a team which I will find out more info on.


It is about a 2 1/2 hour drive from the gym.  Teams might want to meet at the gym and carpool.  I suggest you ride with your team so you can figure out your strategies on the obstacles, bond, etc.  Get in contact with your team and see who wants to drive.  You should probably be at the run about 1 hour before to register, stretch and warm up.  I suggest leaving to later than 4:30 am since you will probably need to make a pit stop!


Eat right and hydrate this week!  You defiantly  want some fuel in the tank before you race.  Breakfast shouldn't be too heavy, but you need good protein and healthy carbs.  Eat 2.5 to 3 hours before you race or however long you need so you don't puke. (FYI: Pukie will not be there!)  




Mud Run tips and info:  


 http://greenvillemudrun.org/?page_id=441


Obstacle Descriptions


http://greenvillemudrun.org/wp-content/uploads/2011/01/Mud-Run-Obstacle-Instructions_8th-GMR-Fall2011.pdf

Saturday, Oct.1 WOD: CLOSED FOR MUD RUN!

The gym will be closed for the day due to a ton of people heading to Greenville for the MUD RUN!!  So if you are not participating in the event, go out and run a 5K!  (If you feel like it, add some obstacles of your own!)

Friday, Sept. 30th WOD: SANTIAGO

*We changed the WOD from "Santiago" to this.  We will do the hero wod next week.

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots -  20/14 pound ball

10 Toes to bar

10 Box jumps -  24"/18" box

Thursday, Sept. 29nd WOD: split jerk

Split Jerk


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


for max weight

Wednesday, Sept. 28th WOD: 2011 Games WOD

For time:

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards

5 Muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Tuesday, Sept 27th WOD: Obstacle Day

Last Obstacle Day before the GOODWILL MUD RUN on Saturday!  I tried to include some obstacles that we will be facing in the race.  This WOD equals 2 miles of running.  If you are running on Saturday, it would be wise for you to double up the runs or double the whole thing.  The race is 3.5 to 4 miles in length.   


For time:
10  -  2 foot hurdle jumps 
400m run
180 ft. Bear crawl (3 times around mats)
400m run
135 ft. Crab walk (3 times down and back on long mats)
400m run
3 lengths of ladder with high knees 
400m run
300 ft. farmer's walk (3 times around cones) dumbbells: 50/35
400m run
3 rope climbs and 3 rope swings over the mats
400m run
10 tire flips
400m run
3 lengths of balance beam
400m run

Monday, Sept. 26th WOD: LYNNE

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

WOD Demo with Austin Malleolo, Dave Lipson and James Hobart 

http://media.crossfit.com/cf-video/CrossFit_WOD110914_AF_Lynne.mov

Saturday, Sept. 24th WOD "Nasty Girls"

3 RFT:
50 BW Squats
7 Muscle-Ups
10 Hanging Power Cleans 135/95lb


*Joshua will be here to work on muscle-ups with everyone!

Friday, Sept. 23rd WOD

5 rounds for time:


35 double-unders
200m. run

Thursday, Sept. 22nd WOD: Obstacle run day

For time:
1 mile run
10 ring dips
20 KB swings  50/35
30 push-ups
40 sit-ups
800 m. run
10 ring dips
20 KB swings  50/35

30 push-ups

40 sit-ups

400 m. run

10 ring dips

20 KB swings  50/35

30 push-ups

40 sit-ups

200 m. run

Wednesday, Sept. 21st WOD

For time:

5 rope climb, 15ft

5 clean and jerk 95/65lb

4 rope climb, 15ft

4 clean and jerk 115/80lb

3 rope climb, 15ft

3 clean and jerk 135/95lb

2 rope climb, 15ft

2 clean and jerk 155/105lb

1 rope climb, 15ft

1 clean and jerk 175/115lb

Tuesday, Sept 20th WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Monday, Sept. 19th WOD

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Announcements for Sept. 12-17: WODs are posted below!!

"31 HEROS WOD" PICS ON THE SITE!


FIGHT GONE BAD 6

If you have not registered and donated, please do so!  Every little bit helps the cause!  If you are not able to be here Saturday, you can also do the FGB WOD on Friday!  If you want to donate to one of the other participants, I'm sure they would be appreciative as they try to reach their goal! We will go to New Moon Cafe for a some nibbles after the WOD!

REGISTER HERE:

http://fgb6.rapidgiving.com/register.aspx

CROSSFIT GAMES 2011

So you thought the CF Games were over?  Were you wishing you could have seen it in person?  So what's the next best thing? TV...ESPN2 to be exact!  September 14, 21, and 28 at 8pm you will be able to experience some of the drama!!  
Check out the link below!

http://pd.crossfit.com/games/video/CrossFit_Coming_to_ESPN2.mov


SAVANNAH RIVER BLUFFS HERITAGE TRAIL


We had a great time running the trail and enjoying the beautiful scenery and weather Saturday!  If you weren't able to go, you should go find the trail!  It is a little piece of heaven!

MUD RUN NEWS

OCTOBER 1:  ST. FRANCIS GOODWILL MUD RUN

OCTOBER 15: USMC MUD RUN

Saturday, Sept. 17 WOD: FIGHT GONE BAD 6

Today is the day for FGB6!! 

If you have not registered and donated, please do so!  Every little bit helps the cause!  If you are not able to be here Saturday, you can also do the FGB WOD on Friday!  If you want to donate to one of the other participants, I'm sure they would be appreciative as they try to reach their goal! 











REGISTER HERE:


http://fgb6.rapidgiving.com/register.aspx

Please be here at 9:45am to stretch and warm-up.  We will then partner up for the counting acceptable reps and motivating!  

Please wear a CrossFit Downtown Augusta shirt or tank, so we can get some good photos.  

We will go to New Moon Cafe for some nourishment after we are done feeling like using PUKIE!

So what is FIGHT GONE BAD???

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will do 3 rounds. 

The stations are:

1. Wall-ball: 20/15 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, Sept. 16 WOD:

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

OR 

Fight Gone Bad 6


Some people are not able to be here for the FGB6 fundraiser Saturday.  So if you would still like to participate, you can do the WOD today.  Please register and donate ASAP!


http://fgb6.rapidgiving.com/register.aspx





Fight Gone Bad WOD:  Look on Saturday's WOd for explanation! 

Thursday, Sept. 15 WOD:

Resting 60 seconds between sets: 

Deadlift 

2-2-2-2-2-2-2-2-2-2

post loads

Wednesday, Sept. 14 WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Tuesday, Sept. 13 WOD:

Thruster 

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

for max weight

Monday, Sept. 12 WOD: Obstacle Day! "Carleton"

"CARLETON"


We are dedicating today's WOD to our Carleton!  He is getting married on Saturday!!!  We pray for a happy, peaceful life for you and your bride!  Congrats!




For time:


1 round of box jump obstacle
   400m. run
10 HSPU
   400m. run

20 ring push-ups

   400m. run

30 tire flips

   400m. run

4 sled push and pull (on grass!)  
          m- 325lb (sled + 5 x 45's)  w- 235lb  (sled + 3 x 45's)
   400m. run
5 inverted hang and slowly lower in plank position
   400m. run

Announcements for Sept. 5-11: WODs are posted below!!

REMEMBER THAT WE NO LONGER HAVE 
THE 5:30 AM CLASS! 


Please be to the gym 10-15 minutes early for the WOD!  If you can't be there on time, come to the next WOD!  People get frustrated when they have to wait.  Thanks for your consideration!

NEW CROSSFIT SHIRTS

We have a new shirt design that we will be ordering this Friday.  I know it is a fast turn around time.  But we want to get them in before the Mud Runs!  They will be good for teams that don't have a shirt. You could choose a certain color for your team.  Also, it would be nice for all of the people going to wear them.  

They are generic enough for everyone, even if you aren't a "muddy buddy."  The order form will be up at the gym Tuesday with all of the color choices and shirt types.

MUD RUN NEWS

OCTOBER 1:  ST. FRANCIS GOODWILL MUD RUN

OCTOBER 15: USMC MUD RUN

I found a good site with some Mud Run tips.  Start getting ready!

MUD RUN TIPS

FIGHT GONE BAD


If you have not signed up for the fundraiser FIGHT GONE BAD 6, please do so soon!  Some people are not able to come on Saturday, Sept. 17th and want to participate.  So we are going to post that WOD and another one on Friday, Sept. 16th.  I hope this helps your schedules!  If you do not want to register and fundraise yourself, you could contribute to one of the CFDA members accounts.  I'm sure they would appreciate it greatly!  Maybe even do some of your burpees one day! LOL!

Saturday, Sept. WOD: Savannah River Bluffs Heritage Preserve Run

We will have a run today!  This is a great place to get ready for the Mud Runs! Lots of hills and trees to jump over!  You can do one cycle of 1 1/2 miles or double. 


When: 10 am


Where: Savannah River Bluffs Heritage Perserve




What: Run 1.5 miles = 1 round 
Meet at the parking lot for a run down a trail to the river and back again.




Here is the link with directions and details of the park.


http://www.sctrails.net/Trails/alltrails/hiking/Midlands/SavanahBluffs.html

Friday, Sept. 9 WOD:

Eight rounds for max reps of:



75 pound Push press, 20 seconds

Rest 10 seconds

Jumping alternating lunge, 20 seconds


Rest 10 seconds

Thursday, Sept. 8 WOD: Obstacle Day: 31 Heroes WOD

31 Heroes WOD

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

(Rachel had dedicated herself to this event.  So I volunteered to be her partner on Friday! It was such a wonderful experience, that we decided to share it with you!! LOL)  Check out the website!

Here is the link to the website...   http://31heroes.com/

Wednesday, Sept. 7 WOD: CF Total

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You will warm up your back squats with 3 sets. Then you have 3 attempts to get your max on the lift.  Then you follow the same process with Shoulder press and deadlift.  You will find your "total" by adding your 3 lifts together.  Then to find your "total ratio" you will divide your "total" by your bodyweight. This will give you the amount you can lift per pound that you are.

The CrossFit Total

By Mark Rippetoe

In Workouts

December 01, 2006

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Tuesday, Sept. 6 WOD:

15 - 12 - 9 - 6 - 3


Power Cleans    m-135  w-95
Bar facing burpees