Sat, Dec 3 WOD- G.I. Jane

G.I. Jane
for time:
100 Burpee/Pull-ups
Ideally, bar will be 1' over your standing extended arm's reach
Please sign up on the hour or 1/2 hour.  

Friday, Dec 2 WOD

For time:
21-15-9 of:
Back Squat 185lb/125lb
KB swings 55lb/35lb

Thurday, Dec 1 WOD- Michael

Michael
3RFT:
-Run 800m
-50 Back Extensions
-50 Sit-ups
If you want to punish yourself, do GHD

Wednesday, Nov 30 WOD- Nuts

Nuts
for time:
10 Handstand push-ups
15 reps, Deadlift 250lb/165lb
25 Box jumps, 30" box
50 Pull-ups
100 Wall ball 10', 20lb/14lb
200 Double unders
Run 400m with a 45lb/25lb plate

Tuesday, Nov 29 WOD

For Weight:
Hanging Power Snatch
3-3-3-3-3

Monday, Nov 28 WOD

Heavy Fran
For time:
15-12-9 of:
-135lb thruster
-45lb weighted pull-ups

Announcements for the week of 11-21

TURKEY DAY CHALLENGE

Monday, Nov. 21 is the last day of this 2 week challenge.  So how did you do?  Did you make your goal?  Please post your results on Facebook.  



THANKSGIVING WEEK HOURS
Monday, Nov. 21 - normal hours

Tuesday, Nov. 22 - normal hours

Wednesday, Nov. 23 - closed


Thursday, Nov. 24 - closed


Friday, Nov. 25 - 12 pm and 1 pm only


Saturday, Nov. 26 - closed 





BOD POD


Well, we only had 8 people sign up to tell me they were interested in the BOD POD.  So we will not be able to schedule them to come out the week after Thanksgiving.  However, we will still keep this option open for January.  So if you are still interested, write your name on the list or email me!  I will need to know by Dec. 10th!
 

BOD POD LINK:
http://www.getbodymetrics.com/


SHIRTS
We will have the shirts by Friday Dec. 2!  Please pay for them in cash by that date!  

DUMBBELLS IN DECEMBER

Our second holiday challenge will start Monday, Nov. 28th and end Friday, Dec. 16th.  We decided to make it a 3 week challenge so that all of you military folks can partake before you go on leave.  We are going to have teams to make it a little more exciting!  So talk to your buddies and see who’s ready.  This should help with the motivation to keep on pushing!  Smack talk on Facebook is always a good motivator!! You need to come up with a team name.  

Your team can consist of 2 - 10 people. 

I will have the sheets up at the gym.   

Each person on the team is responsible for the following:

A.  EAT CLEAN 90% of you meals.   This will help with all of those holiday parties!  

Some of you break your calorie intake into different amounts of meals. 

Here is a chart of 90% for each style.

3 meals per day = 21 meals per week --- 2 cheat meals

4 meals per day = 28 meals per week --- 3 cheat meals

5 meals per day = 35 meals per week --- 4 cheat meals

B.  4 WODS at gym per week 

C. 2 MOBILITY WODS per week at the gym on your own or with a group.  

D.  WOD AND PICNIC: Saturday, December 10th WOD at Savannah River Rapids Pavilion.  We will meet at the park at 11 am.  We will do a WOD together and then have a little “pig out” on your healthy creations.  So your job is to bring something healthy to share with the group.  

E.  POST THE RECIPE of the dish you brought to the Facebook page.  This will enable people to make the things that they enjoyed.

Saturday, Nov. 26: CLOSED

WE ARE CLOSED FOR THE THANKSGIVING HOLIDAY!

Friday, Nov. 25 WOD

We are only open for a 12pm and 1pm WOD today!

WOD:
3 rounds for time:
800m run
30 box jumps 24/18
20 burpees
10 tire flips
After your final round complete a 400m waiters walk 45/35.

Thursday, Nov. 24 WOD

WE ARE CLOSED FOR THE THANKSGIVING HOLIDAY!


WOD...
3 rounds for time:
*eat until you feel like you could use Pukie
*pass out on the couch


We hope everyone has a great Thanksgiving!  This is our favorite holiday because it is a time when we focus on our blessings.  We feel really blessed to have such wonderful clients and friends!  Thank you for being a part of our CrossFit Family!!

Wednesday, Nov. 23 CLOSED

WE ARE CLOSED FOR THE THANKSGIVING HOLIDAY!

Tuesday, Nov. 22 WOD

21-15-9 reps for time of:

1.  ab mat sit-ups with medicine ball to target -20/14 lb


*Your feet will be anchored with dumbells.  You will lean back and extend the medicine ball over your head and touch the ground. Then as you sit up you will be throwing the ball as high as you can. 

2.  Wallball "2-fer-1s", 20/14 pound ball

*If you can't do the 2fer1s, you will do a wallball and then a front squat with the ball.

Watch the video below to see the 2fer1s and the lay -down situps with wallball.  This is the modification.  We will not be doing the GHD style yet.  We will have to work up to that!!

http://media.crossfit.com/cf-video/CrossFit_WOD111113_CaraCaryGHDWallBall.mov

Monday, Nov. 21 WOD

For time:


Row 500 meters
50 inch Box jump, 18 inch
50 Push-ups
50 Sit-ups
50 Jumping pull-ups
50 Back extension
50 Dips
20 Turkish Get-up, alternating arms, 35/25 lb

Announcements for the week of Nov. 14 (WODS below!)

X & Y GARAGE GAMES COMPETITION


Bianca, Blake, Jon, and Robert all competed on Saturday and did an AMAZING job!  3 WODs in one day!  I will be posting all of the pics soon!!  It was very inspirational to watch all of the athletes "put it all out there!"  


TURKEY DAY CHALLENGE


How is everyone doing on their goal?  1 more week!  I posted a few recipes on the Facebook page.  I look forward to trying some of your tasty recipes!  Please keep posting them!




THANKSGIVING WEEK HOURS


Monday, Nov. 21 - normal hours


Tuesday, Nov. 22 - normal hours


Wednesday, Nov. 23 - closed


Thursday, Nov. 24 - closed


Friday, Nov. 25 - 12 pm and 1 pm only


Saturday, Nov. 26 - closed 




BOD POD


Who wants to know what they are made of? ( Lean Muscle Mass, Body Fat, Resting Metabolic Rate, Total Energy Expenditure, etc. )  Bianca told me about the BOD POD and I have contacted the company about coming to our gym.  I have attached the link to their website for you to research.  They are based out of Atlanta, so we have to have enough interest for them make the trip.  If we do get the commitment from enough people, we will  have them come after Thanksgiving to do their baseline evaluation.  This would be a great start to our 2nd holiday challenge:  Nov. 28- Dec. 22.  I would have BOD POD come back for the 2nd evaluation at the end of our 3rd challenge:   2012 New Year's Kick Off (Jan. 1 - 30). This way you would have a good 2 months to see how your body has changed with your dedication to eating better and CrossFitting your butts off!  I am also working on getting a discounted group rate for us.  This will also depend on the interest.  Right now 1 BOD POD test is $49, and the before and after BOD POD test is $79.  We will be able to lower this price to $40 for 1 test and $60 for the before and after test, if we have a lot of interest! I will have a sign up at the gym if you are interested. 




BOD POD LINK:
http://www.getbodymetrics.com/

Saturday, Nov. 19 WOD: Run or Ride at FATS

People keep talking about how awesome FATS (Forks Area Trail System) is for running and riding bikes.  Joshua and I just got back from scoping it out.  We are pretty excited about the new adventures that await us.  It is so beautiful out there!  


Saturday we will meet at the SHELL gas station off of I20 at exit #1.  We will leave from there at 10 am immediately!!  So be at SHELL before 10am.  


There are 7 different trails out there for you to choose from.  Stuart suggested we start on the BIG ROCK trail.  To get to this trail, you do not park in the official parking lot (which has the FORKS TRAIL HEAD sign at the entrance).  You continue past that sign 2.3 miles to a gravel road on the left that is labeled 661- NO DUMPING ALLOWED.  Then you will follow that until you see more parking and the trail entrances.  See why we think it will be easier to play follow the leader? 


The plan will be  to all start on the BIG ROCK trail (4 miles) and then if you want more adventure do the TOWER trail (3.8 miles) or any of the others.


Here are the links to the directions and maps!  See you at 10 am!!


http://www.sctrails.net/Trails/alltrails/MountainBike/FATS.html

Friday, Nov. 18 WOD: Murph

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday, Nov. 17 WOD: Push press

Push press


3-3-3-3-3-3


for max weight

Wednesday, Nov. 16 WOD: Grace or Isabel

"Grace"

For time:

30 Clean and Jerk, 135/95

OR

"Isabel"

For time:

30 Snatch,  135/95

Tuesday, Nov. 15 WOD: White

"White"

Five rounds for time of:

15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Monday, Nov. 14 WOD

Three rounds for time of:

30 Wallball shots, 20/14 pound ball 

30 Squat snatches    75/55


(movement initiates with barbell below the knees)

SHIRT ORDER

Friday is the last day to place your order for sweatshirts, hoodies, zip hoodies, or t-shirts!  If you haven't made your order and are not able to get here today, contact me at juliecrossfit@yahoo.com.  I AM NOT ORDERING EXTRAS THIS TIME!!!  Thanks!  I am placing the order on Monday!!  

Nov. 7 Announcements

Thank you so much for working with us on the changes!  We are trying to make every one's time at CF better!  We really appreciate all of you that focused on being on time!  

MOBILITY WODS AND STRETCHING

I didn't seem to have much time to stretch with you after the wods last week.  So I am going to try to show a few new stretches at the beginning.  Phyllis is showing me some of her ammo she likes to use!  


Please look at the videos for the Mobility Wods!  I am learning with you!  If you have a little background knowledge, then we can all benefit more from these skills!


Mobility Wod Intro:


http://www.mobilitywod.com/about


1st Mobility Wod:


http://www.mobilitywod.com/2010/08/first-of-many-beat-downs.html


Link to Mobility Wods for the next 2 weeks:


http://www.mobilitywod.com/page/21?s=wod+1

TURKEY DAY CHALLENGE

This week we start the Turkey Day Challenge!  15 days of commitment!  I hope you are ready to make your goal!  If you haven't signed up yet it is not to late.  It is not even that painful!  Just pick up a pen, write down your goal, and post it on the board.  There is something about posting that motivates the real commitment!    Make sure you post a delicious recipe on the CrossFit Downtown Augusta Facebook page that you think people would enjoy.  On Monday, Nov. 21 you will need to let us know through the CFDA Facebook page what your goal was and if you made it.  We are keeping it simple this round!  15 days of getting used to pushing toward that goal of not gaining the holiday pounds and staying focused on your fitness!

GARAGE GAMES: X & Y COMPETITION 

Our own studly Bianca is competing with her boyfriend, Blake, this Saturday!  Phyllis, Robert, Joshua, and I are heading to Woodstock, GA to cheer them on!  


If you are interested, there are still openings to compete!  It can be teams of 2 males, 2 females, 1 male and 1 female!  See the link below!


http://www.thegaragegames.com/events/xs-and-ys/

SAVANNAH RIVER RAPIDS PAVILION WOD

13 people and 3 dogs came to duel it out on Saturday!  We all had a lot of fun enjoying the beautiful scenery and sweating together! Look for the pictures on Facebook and the PICTURE link on the website! 

T-SHIRTS

We will be ordering t-shirts, sweatshirts, and hoodies with or without zippers next week!  The order form will be up at the gym on Monday!  We will have samples, color charts, and price lists available.  We will need your order to be placed by Friday at 7 pm!  Thanks!

YOGA

Phyllis' sister Paige is interested in starting a Yoga class at 5:30pm on Tuesdays.  The price would be $25 a month for CF or BJJ members and $32 non-members.  We need to know if there is an interest.  Please sign up at the gym if you are interested.  We need at least 10 people to start the class. This 1st sign up does not commit you, it just gives us an idea if enough people would come!

Saturday, Nov. 12 WOD

For time:

25 GHD sit-ups


1 Muscle-ups


20 GHD sit-ups

2 Muscle-ups

15 GHD sit-ups

3 Muscle-ups

10 GHD sit-ups

4 Muscle-ups

5 GHD sit-ups

5 Muscle-ups

Friday, Nov. 11 WOD

Back squats
5-5-3-3-1-1
for max weight

Thursday, Nov. 10 WOD

Obstacle Day with a partner:


Person B will be working for reps, while person A is doing a task for completion.  As soon as Person A is finished, you will record the reps and then switch tasks!


A.  150m. barbell carry overhead  85/55
B.  K2E


A.  5 ladder lengths
B.   ring dips


A.  150m. Farmer's Walk with 2 dumbbells (each weighing 50/35)
B.  hip extensions 


A.  Row
B.  Medicine ball cleans  20/14


Your score will be your total time to complete the whole WOD divided by total reps.

Wednesday, Nov. 9 WOD

Seven rounds of:



35 Double-unders

1 Snatch


Make one snatch attempt per round. Post time and total of all successful snatches. Do not count missed reps.

Tuesday, Nov. 8 WOD

For time:
1 mile run
4 min. rest
800m. run
3 min. rest
400m. run
2 min rest
200m. run
1 min. rest
100m. run

Monday, Nov. 7 WOD:

You will warm up each lift with no more than 3 sets.  Then you have 3 chances to get your max weight for each.  The lifts do not have to be executed in this order.  

Clean, 1 rep


Bench press, 1 rep


Overhead squat, 1 rep

Clean is from the ground, power or squat.

Saturday Wod: The gym will not be open!

At 10 AM, we will meet at Savannah River Rapids Pavillion to do a WOD!  

Address: 

3300 Evans to Locks Rd., Martinez, Ga, 30907

Savannah Rapids Park:

http://www.columbiacountyga.gov/index.aspx?page=3332

We will be doing the WOD at the Gate Keepers Cottage.  

http://www.youtube.com/watch?v=2pAsccX6ZMU

Turkey Day Challenge

Turkey Day Challlenge

This challenge is just to get you focused on eating right and making a commitment!  (Our next Challenge, that will begin after Thanksgiving, will have more specific rules.)  Pick a goal and post it on the board.  You have 15 days to work toward the goal.  The only thing extra thing you need to do is post a delicious recipe on the CrossFit Downtown Augusta Facebook page.  Please include where you found the recipe.  This will help the rest of us with our menu challenges.

Goal examples:

Eat strict Paleo, Lose 5 pounds, No sugar

Typically the next couple months people gain weight and don't focus on their health because of the holidays!  So we are going to start a promotion that will hopefully help this tradition come to a halt!  We will have 3 challenges.  The first will be before Thanksgiving, the next between Turkey Day and Christmas, and the  last will start on the New Year!

Next Monday we will be starting a 15 day Turkey Day Challenge!  15 days of eating HEALTHY!!!  So start thinking about your goal. Will it be weight loss, inches lost, weight gain, etc?  We will have a sign up this week and start on Monday.  We are not going to make you eat only Paleo or Paleo with dairy or  Zone or Warrior.  We want you to figure out what works for you.  Basically you need to eat lean meats, fish, vegetables, fruits, nuts, seeds. Stay away from sugar and processed foods.  We have a lot of resources on the NUTRITON link.  We have links to Paleo, Zone, and the Warrior Diets.  There is a recipe blog for sharing recipes.  This will come in handy as we start to find good recipes that are worth sharing.  If you find any valuable information, videos, books, etc. that you think we would benefit from, shoot us an email!  juliecrossfit@yahoo.com.  We can use all the help we can get!  Below is a link to one of Robb Wolf's videos.

"Ask Robb Wolf anything" link:

http://www.youtube.com/watch?v=-PpuIKTg6QE&feature=player_embedded