Announcements April 30. WODs are posted below!

WORD OF THE WEEK:  INTEGRITY

definition:  adherence to moral and ethical principles; soundness of moral character; honesty.

Craig found an incredible article a few months ago and presented it to the gym.  He pulled it out again to share with the 4-7 pm classes Friday.   We have it posted for you to read at the gym and below in a link.  Our gym isn't named CrossFit Integrity, but when you walk in the door, this should be pulsating through your veins, mind, and heart!  Be moral, be ethical, be honest!!! This should define you as a person throughout everything you do in life!

CrossFit Hollywood's article:EGO VS INTEGRITY

http://www.crossfithollywood.com/ego

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RX-ING AND INJURY PREVENTION

This is a great article about pushing yourself to RX a wod, when your body says, "scale." Remember: LEAVE YOUR PRIDE OUTSIDE!!

CrossFit Hollywood's article: RX-ING AND INJURY PREVENTION

http://www.crossfithollywood.com/rx2

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BASHFUL BLISS FUNDRAISER


We will be starting a fundraiser for tile necklaces and key chains.  (I know guys... this is not up your alley...sorry but your wives, girlfriends, moms and kids might like a surprise!)  The fliers will be available this Wednesday!  For every 8 you buy or sell, you will get one free!  These can make great gifts for the young at heart and kiddos! There are tiles made for CF, moms, kids, teachers, running, biking, triathlons, soccer, tennis, golf, yoga, swimming, military, faith, pets, and inspiration.

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MEMORIAL DAY WEEKEND


We will be closed on Memorial Day.  We will let you know asap if we will be open for any wods that weekend.  
We will be doing MEMORIAL DAY MURPH on Thursday before the long weekend.  (or a quarter Murph or half Murph) This way all of the military folks going on leave can partake in the event!  Please see the EVENTS page  to sign up for the event!  


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CROSSFIT FOR HOPE


We will be doing the fundraiser for St. Jude Children's Research Hospital on JUNE 9th!!  The link is on the EVENTS page!  Please sign up and donate to this wonderful cause!!  We are working on creating workouts  for guests that you bring and kids wods!  More details will be coming soon!   


SAVE THE DATE: JUNE 9TH!!!

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SATURDAY AND SUNDAY WODS

Steve and Craig said that everything went very well this weekend!  These WODS are only 3-4:30 pm.  May 5th and 6th will be open for WODs!  

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WOMEN'S SELF DEFENSE 

We are also starting a WOMEN'S SELF DEFENSE CLASS!  Clare L. is interested and wants you to join her!!  It is 6-7 pm Tuesday and Thursday. 

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FORT GORDON MUD RUN

May 12th!!!

 

We have a bunch of teams signed up and a few people that need teammates.  Anyone interested? 

  

Sunday, 5-6 WOD: 3-4:30pm!

CRAIG'S SURPRISE WOD!
He will be posting clues during the week!

Saturday, 5-5 WOD: 3-4:30 only!

Steve will be coaching the Saturday WOD!

Complete Three rounds of One minute at each station, rest One minute between rounds.

Wall Ball- 10Ft. Target 20/14
Sumo Deadlift high pull  75/55
Box jumps 24"
Push Press  75/55
GHD sit-ups

Scoring: One point is given for each rep, except on the rower, where each calorie is one point.

Friday, 5-4 WOD:

2012 CrossFit Games Regional:

Individual Event #2 (scaled!)

For time:

Row 2000 meters

50 One-legged squats, alternating

30 Hang clean- 135/95

WOD DEMO:

http://media.crossfit.com/cf-video/CrossFit_WOD120428_SE-RegionalEvent2_SD.mov

Thursday, 5-3 WOD: Obstacle Day

MOOSE GRADUATES TODAY!!  So we are making an OBSTACLE WOD of his favorite things.


400 m. run
30 battle rope swings
200 m. run
12 tire flips with jumps
200 m. run
12 sledgehammer hits with each arm
200 m. run
12 GHD sit-ups and 12 hip extensions
200 m. run
12 ring rows
200 m. run
12 toes to bar
12 walking lunges (each leg)
400m run

Wednesday, 5-2 WOD:

Today we are going to do a WOD from OUTLAW CROSSFIT!  Joshua was exposed to Outlaw in LA.  Then Blake started talking about the programming.  So Joshua and I are investigating the wods and are going to be adding them to our programming.  Part A is the reason we wanted you to get your max back squat last week.  If you have no idea what yours is, we will work on figuring out a good weight during warm up!


PART A:


1X20 Back Squat

Notes: You are trying for 70% of your max. This should be a maximal UNBROKEN set. 

PART B:

12 minute AMRAP of:

3 Snatches (any style) 135/95#
20 Double-Unders

Check out the CROSSFIT OUTLAW WEBSITE:

http://outlawcrossfit.com/

Tuesday, 5-1 WOD: Bench press

Part A:


10 minute AMRAP of:
3 pull-ups
5 burpees (touch bar 6" above reach)
7 sit-ups 


Part B:


Bench press


3-3-3-3-3 reps


for max weight

Monday, 4-30 WOD:

Eight rounds for max reps of:

Muscle-ups, 20 seconds

Rest 10 seconds

135/95 lb. Clean and jerk, 20 seconds

Rest 10 seconds

Post total muscle-ups and total clean and jerks. 

WOD DEMO:

http://media.crossfit.com/cf-video/CrossFit_WOD120423.mov

Announcements for week of 4-23! WODS ARE BELOW!

***Please bring your own tape!!  We are out right now!!


30 DAY CHALLENGE

We have had a few people start some different personal challenges.  Craig, Terry, and Brian F. are doing the Handstand Challenge right now.  It is such a good idea, that we think that we should try to get the rest of the gym involved in the madness!   You can pick the skill that you want to work on.  It can be HSPU, dips, pull-ups, burpees, etc.  Choose something that you struggle with and want to improve.  You have the entire day do do your reps.  If you miss a day, you must complete the reps to catch up your count.  Example: If I missed day 20, the next day I would need to do a total of 41 reps.  Ouch!  Also, if the WOD has that skill in it, you can use those reps for your daily count.


Day 1=1 rep
Day 2=2 reps
Day 3=3 reps
etc.


So what is going to be your challenge skill?  Sign up at the gym!  Everyone that finishes their challenge will get some silly prize!

SATURDAY AND SUNDAY WODS:

We are going to make some changes to our weekend schedule.  Craig works nights and would like to WOD on Saturdays at 3-4:30 pm before he goes to work.  Craig and Steve are free on most Sunday afternoons to run a workout from 3-4:30 pm.  So we are going to cancel the 9 and 10 am WODS for a trial time period to see how it works.  This change starts this week April 28 and 29th!  

KIDS FIT

We are starting a KIDS FIT program this week.  It will be on Tuesday and Thursdays from 4-5 pm.  In August, we will be official CrossFit Kids.  Steve takes his certification at the end of August.  Please see us if you are interested in getting your kids into the program.

WOMEN'S SELF DEFENSE 

We are also starting a WOMEN'S SELF DEFENSE CLASS!  Clare L. is interested and wants you to join her!!  It is 6-7 pm Tuesday and Thursday.  

YOGA

Paige is really excited about Power Yoga!  She is changing the time to 6 pm on Tuesdays.  Hopefully, this will enable more of you to attend.  Please email her if you are interested in the class!  

$50 for 6 weeks or $12 per class.  Please bring your own yoga mat and towel.

redpage123@aol.com

HOT YOGA

This class will start June 15th!  Bridget has her certification in Bikram Yoga.  It will be on Monday and Wednesday from 5:30-7pm, Saturday at 10 am and Sunday at 4 pm.  I have a flyer with more information for you! 

CHRISTIAN'S SOLDIERS

This week we had 20 Army soldiers doing a trial PT program at 5:30am!  Christian wrote a proposal to the Army about having a 5 day CrossFit trial for his soldiers.  It was very exciting training all of these new faces!  We look forward to having some of them join our CF family!

REGIONALS

April 27-29 is the South East Regional Comp in West Palm Beach!  We wish we could be there!  Here's the video explaining the 6 events that the athletes will endure!




CROSSFIT GAMES REGIONAL EVENT VIDEO:


http://games.crossfit.com/video/crossfit-games-update-april-18-2012

PLANTS AND VEGGIES

Our new CF friend, Kay, works at Lynndale Greenhouse.

Lynndale, Inc., a community support service, is a private non-profit organization meeting the needs of individuals with disabilities since 1952.  She manages the greenhouse department.  She brought in the free plants last week!  They sell house plants, bedding plants, and organic veggies!  The veggies were just planted, so we will have to be a little patient.  All of you green thumbs, please support this organization when you are buying plants!

For more information I have provided the link to Lynndale Greenhouse!

http://www.lynndaleinc.org/Ralph%20Levy%20Greenhouse.htm

Kay and Phyllis doing the partner wod last week!

MUD RUNS

It sounds like the USMC Mud Run was a success!!!  Our teams kicked some serious butt!!!  I'm waiting for more pics! 

Augusta CrossFit Chicks: Andrea, Steph, Jessica and Kory 

 4th place out of 111 all female teams!!!

328 out of 1438 total teams

Augusta CrossFit CHYX: Amy, Clare, Simon, and Stuart

  53 out of 678 coed teams

222 out of 1438 total teams

( And that was with Clare spraining her ankle twice and Amy busting her foot!)

  

Irene competed with a team from the hospital!  Thank the Lord that they were there, because they had to use their nursing skills to help a girl that suffered a potentially serious injury.

Is there anyone else that ran?  I think that Nick was contemplating it.

FORT GORDON MUD RUN

May 12th is the next Mud Run!  Sign up and come out and have some fun!  We will have a booth set up because we are sponsoring the event.  Even if you don't want to run, you can come chill with us and even wod there!!

MORE PICTURES ON THE CFDA FACEBOOK PAGE!!

Sunday, 4-29 WOD:

Steve and Craig will be doing some Sunday WODs at 3-4:30pm.  This will not be every Sunday, but you will know a week in advance if the class will be offered.  


WOD:


For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Saturday, 4-28 WOD:

3-4:30 pm ONLY!!! 

3-4:30 pm ONLY!!!

3-4:30 pm ONLY!!!

(If we say it 3 times maybe you will remember!)

CRAIG'S SURPRISE WOD!!!

We are making a change to the weekend schedule! 3-4:30pm on Saturday and Sunday only! 

Friday, 4-27 WOD:

Complete as many rounds as possible in 12 minutes of:



15 foot Rope climb, 1 ascent


15 Push-ups




* Remember your long socks, long pants and tape!!  

Thursday, 4-26 WOD: back squat

Back Squat 


5-5-3-3-1-1-1-1 reps


for max weight




***We need everyone to find their 1 rep max for a WOD we will be doing next week!

Wednesday, 4-25 WOD:

For time:


Run 800 meters


10 rounds of the couplet:
     5 Handstand push-up
     5 One legged squat


Run 800 meters

Tuesday, 4-24 WOD: deadlift

Part A


Max reps of double-unders in 2 minutes


Rest 2 minutes


Max reps of burpees in 2 minutes


Rest 2 minutes


Max reps of single-unders in 2 minutes






Part B


Deadlift 


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


for max weight

Monday, 4-23 WOD:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up

Box jump, 30/24 inch box

GHD sit-up

Saturday, 4-21 WOD: Outing for 5K!

Today we will meet at 10 am at the Savannah River Rapids Pavilion for a 5K run!  There are a lot of people that will be at the USMC Mud Run in Columbia representing CFDA today.  The rest of us will run a 5K for time.  


The gym will also be open from 9-11am for OPEN GYM.  The doors will be locked at 11:15am on Saturday morning.  Please be respectful of our precious weekend time and plan your workouts accordingly!  Thank you!


Google Map to Savannah River Rapids Pavillion




WE will meet at the "1" to start the 5K run.

Friday, 4-20 WOD: snatch

Part A: 
1/2 ANNIE


25-20-15-10-5 reps of:
double unders
sit-ups


Part B:


Snatch
1-1-1-1-1-1-1
for max weight

Thursday, 4-19 WOD:

For time:

Run 800 meters

10 rounds of the couplet:

10 Pull-ups

10 Ring dips

Run 800 meters

Wednesday, 4-18 WOD:

Five rounds for time of:




Handstand walk 25 yards


50 Squats

Tuesday, 4-17 WOD: Clean and Jerk

PART A:


TABATA Kettlebell WOD




PART B:


Clean and Jerk
1-1-1-1-1-1-1
for max weight

Monday, 4-16 WOD: Andrew's Obstacle WOD!

One of our good friends, Andrew Jensen, is leaving us for the Air Force tomorrow!  So today is an OBSTACLE DAY WOD that he created with his favorite things.  Come by at 12:30pm and do his last WOD with him!  Another sad day within our CF family!

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  WOD:

  
  

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    17 HSPU
    400m Run
    Box Jump Course
    400m Run
    17 Muscle Ups
    400m Run
    17 Weighted WalkingLunges (per leg) 45lb
    400m Run
    17 Tire Flips
    400m Run

Announcements week of 4-9-12: WODS POSTED BELOW!

The past few weeks have been crazy with Joshua being gone to LA, Master's week, etc.  Thank you for your patience!  Joshua has now given the Lexington school to Adam Thomas, so Joshua will be here full time!  We want to focus on making the Augusta BJJ and CrossFit the best that it can be!  

EGGS

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Greg's neighbor raises free-range, organic fed chickens!  He sells his eggs for $2 per dozen.  We have them in the fridge for you to buy.  Just throw your $$$ into the fridge and get as many as you want!

WOMEN'S SELF DEFENSE AND BJJ CLASS

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Joshua will be teaching a WOMEN'S ONLY self defense and BJJ class on Tuesday and Thursday from 6-7 pm.  Try it out for FREE!  Workout pants and t-shirt are recommended.  (Not a tank top.)     

YOGA

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YOGA is back!!!  Paige will have a free introductory class on Tuesday, April 17th at 5:30 pm.  Please sign up in the gym if you plan on attending.  Bring your yoga mat, water, and towel. 

BJJ KIDS CLASSES

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3-5 year olds: 4-5 pm - Mon. / Wed.

6-9 year olds: 5-6 pm - Mon. / Wed.

10-14 year olds: 5-6 pm - Tues. / Thurs.

GOODBYES

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We have had 2 friends move over the past 2 weeks!  Kim and the girls drove up to NY to be reunited with Kyle.  Even though it was only a few months, It was a wonderful blessing having Kim's positive attitude and outlook on life in the gym!  She is a really sweet friend that will be missed here in our CF family! 

 Lauren is back with her family and friends in Missouri.  Lauren is one of those people that you are honored to know.  She is one of the sweetest, most friendly, genuine girls around.  A little piece of my heart is missing now.  I pray for happiness and peace in my friend's life!

UPCOMING DATES

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Come support Amy at her ART SHOW on Friday, April 13th!

Amelia Grace Brooks: Murmurations

March 9 - May 25, 2012

Creel-Harison Community Art Gallery (3rd Floor)

Gertrude Herbert Institute of Art

506 Telfair Street

Augusta, GA 30901

Opening Reception:

Friday, April 13, 2012, 6-8 pm

Free to members; non-members $5

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APRIL 14-15: GOODWILL Mud Run in Greenville, SC

Info is at the gym.  Sign up if you have a team or are looking for a team!

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APRIL 21: USMC Mud Run

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MAY 12: Ft. Gordan Mud Run

http://marinemudchallenge.eventbrite.com/?ref=ecount

Sign up at the gym if you have a team or are interested in finding a team!  CFDA will be sponsoring the race that day so we will have a booth set up.  Even if you don't want to race, you can still come out and support.  We will bring some toys to play with!! The gym will be closed that day! 

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APRIL 27-29 CF REGIONALS

in West Palm Beach