Announcements for 2-27-12! WODS are posted below!

T-SHIRT ORDER
****************
We will have a tshirt order up at the gym this week!  The shirt will have the new logo.  You will be able to pick your type of shirt and color!  




First of all, we would really like to thank everyone for all of their patience with us during this busy, stressful, exciting time!  Everyone is really working their fingers to the bones to get the new gym ready to open!  We just can't express enough appreciation for all of the help!

NAME CHANGE

***************

After a lot of drama with HQ over the name change, we are keeping the name:

CrossFit Downtown Augusta!  


We loved the brainstorming of the creative names!  I don't know why only 2 were approved...Sanctuary and Tenacious.  After much discussion and advice, we just decided to stick with the old name.  A lot of things don't have to be changed now.  So thank you for your help with this, I regret that we didn't have more success! 

WORK DAY

***********

We will be at the gym from 11am to ??? Sunday, Feb. 26th putting the pull-up bars in and 8 Olympic lifting platforms!!  And painting...And cleaning...ugh!!  

MOVING WEEKEND

*******************

We will be closed this Friday and Saturday to move!  Since we are moving this week, you will not have as many opportunities to do the CF OPEN WOD #2!  We apologize about this.  We can't avoid it, since we are trying to get into the new gym by Monday, March 5th!  You will have all day Thursday and Saturday at 9am only!!!  At 10 am we will start tearing down everything and moving it to your new home!!!  If you have trucks or trailers, please let us know when you will be able to help.  If you don't have the time but have a vehicle we can borrow, let us know!  Monday, March 5th will be the 1st WOD in the gym!  It is going to be a good one! We are going to play on all of the new toys!!!


CF OPEN #1
***********


7 minutes of BURPEES!!!  Don't we all love burpees?  Everyone did amazing!!  We are so excited that so many people became involved in the OPEN!!  It's going to be a fun month!!!  Any predictions for this week???

CONGRATS MATT AND KELSY!
*****************************
We had a great time yesterday doing the 
NEWLY WOD in the morning!  Last night was a blast at Blue Sky Kitchen!  It was great being able to celebrate Matt and Kelsey's 1 week anniversary with great friends!!  Pics will be on FB!

Saturday, March 3: 9 am only!

9am only!!

CROSSFIT OPEN WOD #2 

Below is WOD 12.2. Good luck to everyone!

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

--------------------------------------------------------------------------------

Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

***Since we are moving this week, you will not have as many opportunities to do the WOD!  We apologize about this.  We can't avoid it, since we are trying to get into the new gym by Monday, March 5th!  You will have all day Thursday and Saturday at 9am only!!!  

Friday, Feb. 2: CLOSED FOR MOVE!!

Today we will be closed to start our move to the new gym!!!  If you have a truck or trailer and want to help, let us know!  We will need help moving Friday, Saturday, and Sunday!  

Thursday, March 1 WOD: CF OPEN #2

CROSSFIT OPEN WOD #2 



MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

--------------------------------------------------------------------------------

Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

***Since we are moving this week, you will not have as many opportunities to do the WOD!  We apologize about this.  We can't avoid it, since we are trying to get into the new gym by Monday, March 5th!  You will have all day Thursday and Saturday at 9am only!!!  

Wednesday, Feb. 29 WOD: Skills Day

Everyone really seemed to enjoy last week's SKILLS DAY!  We had a lot of positive feedback!  People came in with some ideas of things they wanted to work on and they practiced them.  We have a lot of talent in the gym!! It was exciting to see so many people working together to help each other with different things!  I feel so blessed to have such a wonderful group of people that I get to work with everyday!  


So on that note....


We are going to dedicate each Wednesday before the CF OPEN WODS for Skill Days.  We are also going to use these days for you to redo your SKILLS TEST objectives that we did at the beginning of January.  So dig out those sheets and lets see how you have improved!  


This way you can push yourself as you feel you need.  Take the time to stretch and roll out before the big day!

Tuesday, Feb. 28 WOD: clean, bench, ohs max

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Today we will find your max on the clean (power or squat), bench press, and OHS.  

We will do this workout with the same format as CF TOTAL.  You will warm-up a lift and then have 3 chances to get your max weight.  Then you will go on to the other lifts.  

Monday, Feb. 27: "Angie"

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Saturday, Feb. 25 WOD: "NEWLY WOD" or CF OPEN #1

Today we will be celebrating Matt and Kelsey being married for 1 week!  They got hitched last Saturday, 2-20-12!   Adam and Trisha made up this awesome "NEWLY WOD" for them!  Also, tonight we will be having a little party for the newlyweds at  Blue Sky Kitchen at 7 pm!  Please sign up at the gym if you are coming!  


NEWLY WOD:


3 Rounds for time:


200 m. sprint
18 pull-ups
20 box jumps  24/20
12 power cleans 135/75


OR

CROSSFIT OPEN WOD #1

7 minute AMRAP of:

BURPEES

*with a 6 inch jump touch with both hands above your reach

Friday, Feb. 24 WOD: CF TOTAL

"CrossFit Total"

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


*You will warm up your 1st lift.  Then you will have 3 chances to get your max weight.  Then you will do the same for each of the next lifts.  


*Your total will be your 3 lifts added together.


*Your TOTAL RATIO will be your TOTAL divided by your body weight.  This gives you how much you lift per pound you weigh.  
  

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

Thursday, Feb. 23 WOD: CF OPEN #1

CROSSFIT OPEN WOD #1


7 minute AMRAP of:


BURPEES

*with a 6 inch jump touch with both hands above your reach

Wednesday, Feb. 22 WOD: SKILL DAY!

Since tomorrow is the first day of the CROSSFIT OPEN, today we are going to try something different!  I don't know what tomorrow's WOD will be, so I don't want to fry you out.  


We are going have a SKILLS DAY!  You need to think about some skills that you want to work on.  examples: double-unders, cleans, jerks, ghd, wall ball, toes to bar, etc.  We all have things that we need to work on.  I know my list is long! There will not be a specific WOD today.  You are going to work on these skills at your own pace.  


We will also be doing a MOBILITY WOD and some extra stretching.  We want you ready for tomorrow!    


Stefunny will be at the gym from 5-7pm to help with double-unders!!  Brian Foster will be there at some point to help also!  

Tuesday, Feb. 21 WOD:

Seven rounds for time of:

5 pull-ups

10 Wallball shots, 20 pound ball

15 Kettlebell swings, 1.5 poods/1.0 pood

20 Double-unders

Monday, Feb. 20: Closed for President's Day!

PRESIDENT'S DAY

*****************

We will be closed Monday, Feb. 20th for President's Day!    

Announcements 2-13-12: WODS are posted below!

PRESIDENT'S DAY

*****************

We will be closed Monday, Feb. 20th for President's Day!  So go out and watch a debate!  I haven't seen many lately!  LOL!

WORK DAY SATURDAY, FEB. 18

***************************

We will be having another work day this Saturday!  If you want to come and help or just see the new home, come on down between 9am and ??  

CROSSFIT OPEN

***************

Who has signed up?  Just do it!!  I keep hearing how you don't feel like you could do the WODs.  Remember this is CF!  This stuff is for EVERYONE!!  Who cares if you have to scale something.  I know I will have to!  Oh and by the way, we are all doing the WODs each week anyway!!  Come on... DRINK THE KOOL-AID!! 

WATCH THIS VIDEO!!

http://pd.crossfit.com/games/video/G2012_IamtheFittest1_SD.mov

GARAGE GAMES

**************

 Robert, Andrea, Steve, Adam, Daniel, Jon, Jordan, Matt, and Tiff did an incredible job of representing CFDA this weekend!  They not only had to complete very difficult WODs all weekend, but they had to endure the freezing weather!  FYI: It was snowing Saturday morning!!  Pictures are posted on Facebook!!  Results to follow! 

TOUGH MUDDER

**************

 Craig, Alex, and Kayla competing in this race!  Pictures and details to follow!

Saturday, Feb. 18 WOD:

***YOU MUST SIGN UP FOR A TIME TO WOD TODAY!!!

9, 9:15, 9:30, 9:45, 10, 10:15, 10:30, 10:45 AM.  

Please be there at least 15 minutes prior to your star time to stretch and warm-up.  Since we only have 3 rowers, we will have 3 start and as soon as they finish their 500m the next group will begin. 

For time:

Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

WOD DEMO:

http://media.crossfit.com/cf-video/WOD120212_RowWB_Hobart.mov

Friday, Feb. 17 WOD:

Five rounds for time of:


Run 800 meters
9 Muscle-ups

Thursday, Feb. 16 WOD: Front Squat

Front Squat


3-3-3-1-1-1


for max weight

Wednesday, Feb. 15 WOD:

Five rounds for time of:

Run 400 meters
185 pound Deadlift, 21 reps

WOD DEMO:

http://media.crossfit.com/cf-video/CrossFit_WOD120207_AirForce_RunDL.mov

Monday, Feb. 13 WOD: "Rahol"

"Rahoi"

Complete as many rounds as possible in 

12 minutes of:

12 Box Jump, 24/20 inch

6 Thruster, 95/65 lb

6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

WOD DEMO:

http://media.crossfit.com/cf-video/CrossFit_WOD120203Demo_DLDUAtlanta.mov

Tuesday, Feb. 14 WOD: Valentine Obstacle Day!

Happy Valentines Day!!!


3 rounds for chocolate:


1    rope climb
2    sumo deadlift high pull    115/75
3    power clean     115/75
4    push press        115/75
5    front squat        115/75
6    toes to bar
7    dips
8    wallball        20/14
9    push-ups
10  KB swings   53/35
11  hip extensions (hips off/flat back)
12  GHD sit-ups 
13  tire flips
14  sledgehammer hits (each side)

Announcements 2-6-12: WODS are posted below!

PALEO PUKIE CHALLENGE
**************************
Tuesday is the last day of the challenge!  Who has kept up with their goal and the challenge.  ( I was not a good role model this time around!)  I need your sheets that you have been keeping up with by Thursday, Feb. 9 to see who wins the prize!  

CLOSED Saturday, Feb. 11th

******************

We will be CLOSED this Saturday!  We have 9 people competing at the Garage Games, 3 running the Tough Mudder, and a bunch going to the NAGA jiu-jitsu competition!  We wish everyone the best!  Remember to eat well, stay hydrated and rested all week!  Have fun and show them what you are made of!  

CROSSFIT OPEN

***************

Registration is available for the CROSSFIT OPEN!!!  Everyone can and should compete!  We are trying to get as many people as possible to sign up.  HQ will post the week's WOD on Wednesday.  You have from Thursday to Sunday to do the workout and input your score.  There is not much turnaround time.  Obviously it will be hard to program for the weeks WODS.  We will be programming the OPEN WODs for Thursday and Saturday.  So everyone will be doing them anyway!  You might as well pay the $20 and input your scores!  See how you stack up against the rest of the CrossFit Community!  Check out the EVENTS page for further info and links!

This video is great to show how everyone should do the OPEN!!

Games Open Promo Video

NEW NAME CONTEST!

*******************

I sent a list of 24 names to HQ.  They responded to 2 names and said they were ok to use: Sanctuary and  Tenacious.   So I rechecked each name myself, found that a bunch of them were already CF affiliate names.  I resent the following list and now HQ is taking the list to their committee to decide which ones are ok to use.  So now we are just waiting... :( :(:(

CrossFit...

PR

Georgia

AugustaRX

Craze 

Right now

character

dedication

community

CSRxA 

undeniable

ravenous

GARAGE GAMES

**************

We have 2 teams and 4 individuals going to compete at the Garage Games on February 11 and 12th!  Let us know if you are coming to cheer everyone on!  Kick some butt...Robert, Andrea, Steve, Adam, Daniel, Jon, Jordan, Matt, and Tiff.    

TOUGH MUDDER

**************

February 11th is the grueling Tough Mudder Race in Atlanta!  Craig, Alex, and Kayla are all competing in this race!  Stay safe and warm...LOL! 

FEB. 4th WORK DAY!

******************

We had a great day at the gym!  There were people there from 9-7:30 last night!!  Thank you to the people that are giving up so much of their free time to help us!  We are so blessed to have such a great family!  Jen, Mike, Robert, Phyllis, Mickey, Ami, Malia, Travis, Amy, Brian, Stuart, Clare, Brian, Terry, Jordan were all such a big help!  The place is looking fantastic!!   

PICS OF THE WEEK

*****************

Amy and Brian scraping away!  Royster, Ula and Travis had a great time playing!

Jordan helped a lot with painting!

Joshua is holding out for his last growth spurt!

Brian and Clare were a big help putting together shelves (see behind them)! And both of them sportin' MIZZOU  wear!!

Robert, Mike and Phyllis have worked their fingers to the bones this week!