Announcements for the week of: 1-2-12

IF YOU ARE INTERESTED IN HELPING 


OUT ON THE GIFT FOR JENNA AND 


CHRISTIAN, PLEASE HAVE THE MONEY 


TO ME BY SATURDAY MORNING!




*** Check out the PALEO PUKIE 


CHALLENGE changes on the EVENTS Page.    


We have added BONUS POINTS to help out 


on those things you can't give up!












HAPPY NEW YEAR EVERYONE!!!  

Joshua and I had a great week of visiting family and enjoying some R and R!  We are ready to get back to business this week!  Thank you Mickey, Moose, and Steve for covering CF while we were gone!  It is such a blessing having such loyal friends that are willing to give up some of their free time to help us out! 

CROSSFIT NEW YEAR'S RESOLUTIONS 

Think about what your CF Resolution is going to be?  Does it have to do with weight loss? Muscle gain?  Inches?  Certain skills that you want to master?  Choose something and post it at the gym.  You can pick more than one if you want!

PALEO PUKIE CHALLENGE

So how do you feel after consuming all of those yummy holiday goodies?  Were you able to workout as much as you wanted or was the couch calling your name?  We tried to make up wods and take hikes with the dogs as much as we could.  However, there is nothing like focusing your diet and CrossFit routine!  Joshua and I are ready to jump start our New Years with some healthy eating and  WODding!  

Next week we will start our 3rd Holiday Challenge!  It will be the Paleo Pukie Challenge!  This will be a 30 day challenge (Jan. 9 - Feb. 7) of eating Paleo, sleeping well, and doing WODs. There will be a skills test at the beginning and end of the challenge.  More details will be on the EVENTS PAGE and at the gym Tuesday!  

NEW CLASSES

There are a few new additions to classes that you 

might be interested in.  

WOMEN'S SELF DEFENSE CLASS

When: Thursday nights 6:00-7:00 pm

How much: $30 monthly or $8 per class

For more information, contact Caitlin:

803-257-4482 or chuggins@usca.edu

BOXING

Starting Jan. 10th try boxing class with Professional Boxer and 3 time Golden Gloves: Marcus Bush.  Marcus is the team Manager for the North Augusta Boxing Club.  He will be teaching here Tuesday & Thursday nights 8-9pm.  

YOGA

Yoga continues to grow!  Please come and join Paige at 5:30pm on Tuesdays!  You can always WOD before or after!

JANUARY 7th: BABY PARTY!

WHAT:   

A party to celebrate the arrival of Christian and Jenna's new Crossfitter!

WHERE:

SOMEWHERE IN AUGUSTA's back room will be reserved.

WHEN:   

Saturday, January 7th, 8 pm - ?

WHO:

All CrossFitters are invited.  This is a party, not a shower!  Everyone come and enjoy some dinner, drinks and fun times with your friends!

*** Please see Julie about donating towards the gift!

Monday, Jan. 2 WOD

For time:


1000m. row


10 Muscle-ups


100 Push press  m-75 w-55

Tuesday, Jan. 3 WOD:

Front squat 


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


for max weight

Wednesday, Jan. 4 WOD:

Complete as many rounds as possible in 20 minutes of:


18 Box jumps, 24" box


15 Toes to bar


12 Pull-ups

Thursday, Jan. 5 WOD: Obstacle Day

For time:

100 ft. Sled pull and push  m-sled +90  w-sled

400m. run

30 sledgehammer hits (each arm)  

400m. run

30 walking lunges (each leg)

400m. run

3 rope climbs

400m. run

30 whips of each arm on battle ropes

400m. run

3 lengths ladder with high knees

400m run

This totals 1.5 miles of running.  Double the runs if you dare!

Friday, Jan. 6 WOD:

Five rounds for time of:

9 Deadlift

6 Hang power snatch

3 Overhead squat

m-135  w-95

Saturday, Jan. 7 WOD: HIDALGO

"Hidalgo"

For time:

Run 2 miles

Rest 2 minutes

135 pound Squat clean, 20 reps

20 Box jump, 24" box

20 Walking lunge steps with 45lb plate held overhead

20 Box jump, 24" box
135 pound Squat clean, 20 reps

Rest 2 minutes

Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

ANNOUNCEMENTS AND PICS OF THE WEEK ARE BELOW THE WODS!  (I don't know what happened to the blog today!)

Saturday, Dec. 31: CLOSED

We are sorry to say that we are closed today!  There is no New Years Eve wod this year!  We will plan something for the end of the month!  Go out and make up a wod to end the year on!

Friday, Dec. 30 WOD:

Complete as many rounds as you can in 20 minutes of:

Run 400 meters

21 Deadlifts  155/105

Thursday, Dec. 29 WOD:

21-15-9 reps for time of:

Clean  -squat or power 135/95

GHD sit-up

Wednesday, Dec. 28 WOD: Phyllis' BD WOD!

Phyllis' Fun Fifty-Five WOD!


For time:


1000m. row
55 sit-ups
55 pvc overhead squats
55 jumping lunges
55 wall ball 20/14

Tuesday, Dec. 27 WOD: TOTAL

Today is Phyllis' real Birthday!  We will celebrate with a special WOD on Wednesday!

"CrossFit Total"

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

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

Monday, Dec. 26 WOD:

Five rounds for time of:

20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Announcements Dec 26-31

Announcements for the week of Dec. 26-31:

HOLIDAY SCHEDULE:


Monday, Dec. 26: normal hours
Tuesday, Dec. 27: normal hours
Wednesday, Dec. 28: normal hours
Thursday, Dec. 29: normal hours
Friday, Dec. 30:  normal hours
Saturday, Dec. 31: CLOSED
Sunday, Jan. 1: CLOSED

JANUARY 7th: BABY PARTY!

WHAT:   

A party to celebrate the arrival of Christian and    Jenna's new Crossfitter!

WHERE:

SOMEWHERE IN AUGUSTA's back room will be reserved.

WHEN:   

Saturday, January 7th, 8 pm - ?

WHO:

All CrossFitters are invited.  This is a party, not a shower!  Everyone come and enjoy some dinner, drinks and fun times with your friends!

*** Please see Julie about donating towards the gift!

December 27th: YOGA

There will be YOGA on Tuesday at 5:30pm! 

PICS OF THE WEEK:

The 12 DAYS OF CROSSFIT WOD was a success!  Thanks for all of your hard work!  I'm sure you felt the pain over the weekend!

Jenna, Baby Charlotte, Tim and Amy

Kim and Lynn 

Clare, Robin, Corey, Jake, and Tiffany

Brian, Amy, Daniel, Clare, Robin, Jake, Tiffany

Grant, Kristen, Jordan, Robert, Terry, Tyra, Nikki, Paul, and Danielle

Hunk, Robert, Joshua, Andrew, Rebecca, Ig, Alex, and Steve

Tim sporting the gear!

Announcements 12-19-11:

Pics of the Week!

Bunny and Lynn flipping tires!

Tim's first rope climb!

Clare's 1st rope climb!

Robert decided that regular ring rows were too easy!  

CHANGE IN SCHEDULE:


Remember that starting Monday, Dec. 19th we will no longer have a 7:30 am WOD!






DUMBBELLS IN DECEMBER:


Thank you to those people that participated in the 2nd holiday challenge!  There is a surprise waiting for those of you that finished the challenge!


**Please post those delicious recipes that you brought to the park!  You can email them to me at juliecrossfit@yahoo.com or post on the Facebook page!

HOLIDAY SCHEDULE:


Friday, Dec. 23:  CLOSED 
Saturday, Dec. 24: CLOSED
Sunday, Dec. 25: CLOSED
Monday, Dec. 26: normal hours
Tuesday, Dec. 27: normal hours
Wednesday, Dec. 28: normal hours
Thursday, Dec. 29: normal hours
Friday, Dec. 30:  normal hours
Saturday, Dec. 31: CLOSED
Sunday, Jan. 1: CLOSED



JANUARY 7th: BABY PARTY!

WHAT:   

A party to celebrate the arrival of Christian and    Jenna's new Crossfitter!

WHERE:

SOMEWHERE IN AUGUSTA's back room will be reserved.

WHEN:   

Saturday, January 7th, 8 pm - ?

WHO:

All CrossFitters are invited.  This is a party, not a shower!  Everyone come and enjoy some dinner, drinks and fun times with your friends!

*** Please see Julie about donating towards the gift!

December 20th: YOGA

We have changed the class time to 5:30-6:30 pm.  $25 a month for CrossFit members. $10 a session for non-members.  Please pay Paige. Invite your family and friends to come sweat with you.  Please bring a towel, yoga mat and water.