CrossFit 4 Everyone: June 2012

Friday, June 22, 2012

News for June 25! WODs posted below

WE ARE CHANGING OUR NAME!

We will now be...

CROSSFIT 4 EVERYONE!!!

Our theory is that CF is for everyone! From pregnant moms to professional athletes. From someone that has never stepped foot into a gym to a powerlifter. From kids to grandparents.

CF will make your life better no matter what your goals are.

Gracie Barra Jiu-jitsu just had their slogan changed to: Jiu-jitsu for Everyone. Since this has always been our frame of thought, we decided to put in yet another request to HQ. After being turned down on about 25 other names a few months ago, we really didn't think it would pass. It was meant to be, because we got a reply with-in 48 hours.

***Lots of new pics on Facebook and
Events page!!

Sunday, June 24th:
Dinner at Somewhere in Augusta at 8pm.

Come join us for a goodbye dinner for Kristen, Rachel, Aaron, Sean, and James. They are all leaving for other parts of the world. Kristen-Africa, Rachel and Aaron-Spain, Sean-Netherlands, James-Uruguay. We will really miss all of their smiles and sweat angels!

30 DAY CHALLENGE

We will start our next 30 day challenge on Monday, June 25th. Be thinking about what you want to work on. Day 1 do 1 rep, day 2 do 2 reps, etc. Sign up at the gym. (For all the people that finished their last 30 Day Challenge,
please have 2 waters on us.

WHITE WATER RAFTING JULY 21-22?

CF GAMES WEEKEND: JULY 13-15

Come WOD with us to say goodbye to Craig! We will cookout afterwards and hopefully watch some of the games together!!

Goodbyes:

This month is killing us! Don't know if my little heart can take so many of our family departing. We are having to say goodbye to a lot of people! We wish everyone the best with their futures! We will pray for your safety and happiness!

Brian, Amy and Roister's last day.

The happy family is moving on to Ft. Bragg and
will be trying out CrossFit Red Point Saturday.

Lauren is off to the Show Me State to study pre-med at Mizzou!

Alex is off to Georgia Tech. His last day he did FRAN RX!
He improved over 2 minutes with 30 more pounds of weight.

Jimmy has returned to Sweden for the summer. He thinks he will be back in the fall!
I think we need to plan a road trip, I mean plane trip to visit him!

Dave, Grady and Nicole finished their training and have moved back home.

Sunday 7-1 WOD: 3pm with Steve

Skill: 3x 500m row, rest 1 minute between rounds.

Wod: 4 rounds for time:

12 Handstand push ups
24 Med ball cleans 20/14
200m Med ball run

Saturday 6-30 WOD: 3 pm with Craig

TBA

Friday 6-29 WOD:

21-15-9 reps for time of:

Deadlift 225/155

Thruster 95/65

Thursday 6-28 WOD:

This is a 15 minute AMRAP. You will have 15 minutes to get as many rounds of the 4 holds as possible.

You will partner up for this WOD. One person will have a timer, the other one will do the WOD. The individual timer will be for keeping track of the 30 seconds that you need to hold each exercise for. If you come out of the hold, the timer stops. You must continue with that exercise until the 30 second is up. When you have reached your 30 seconds of the 1st exercise, then you move on to the 2nd exercise. Restart the timer. Etc.

15 minute amrap:

30 seconds of each:

handstand hold

squat hold

L sit hold

chin over bar hold

Wednesday 6-27 WOD:

PART 1:

15 minutes to practice the Split Jerk or establish a 1RM.

PART 2:

4 rounds for total working time of:

7 Split Shoulder Press 95/65# DEMO VIDEO

Run 200m

14 Over the Box Jumps 24/20″ (landing on top is acceptable)

*Rest 1 minute between each round.

Tuesday, 6-26 WOD: Beach Obstacle Day

THE BEACH

battle ropes (for all that water skiing)
row for calories (for getting back to the dock to pig out:)
virtual shoveling (for digging the moat for your sandcastle)
atlas stone clean to shoulder - 42/77 (for lifting all of your beach toys)
Dumbbell hang squat cleans (just because we love you)

"The Beach" has the same format as 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. 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.

Monday 6-25 WOD:

PART 1:

Back Squat:

3X5 @ 75%

2X5 @ 80%

– rest 2:00-3:00 between sets.

*The Back Squats are based off of YOUR THREE REP MAX.

PART 2:

3 rounds for time of:

20 BB OH Reverse Walking Lunges 115/75# (20 total lunges)

25 Lateral Burpees

Notes: Reverse Walking Lunges may be done in place. Lateral Burpees are performed with a lateral jump over the BarBell. Each time over the bar counts one rep.

Tuesday, June 19, 2012

LULULEMON

Trunk Show

is cancelled

for June 19th!!

I had an email last night.

The lady has a sick child!!

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CrossFit Games and Craig's CookoutJuly 13-15 We are planning a WOD and cookout for Craig's departure. We are working on getting internet and a big screen put up so maybe we can watch the Games there! Sign up at the gym if you are interested.

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

Gracie Barra and CrossFit Whitewater Rafting Trip

Come join us for a whitewater rafting trip on

July 21 and 22.

We will depart from GB Augusta/Crossfit at 7:00 am Saturday morning and arrive in Long Creek, SC by 11 am. We will be guided down the Chattooga River either Saturday upon arrival or early Sunday morning depending on

certain conditions.

The cost will be

$30 for rafting, $10 to camp in your tent,

$50 to stay in a hotel.

Kids are invited but must have a parent or legal guardian. Deadline to sign up and payments will be due Thursday, July 5th. If you plan to drive and have room in your vehicle for others to ride, let us know.

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HEPHZIBAH MUD RUN

CrossFit Hephzibah is having a mudrun on July 21! It is 2 miles long with 16 obstacles. 4 person teams.
Register at CF Hephzibah for $80/team(save $20)
or Register online for $100/team.
Price increases July 1 to $125/team.

For more information visit:
Facebook.com/hephzibahMudrun2012
www.CrossfitHephzibah.com

Monday, June 18, 2012

Saturday WOD: 3pm

TBA

Sunday, June 17, 2012

Friday, 6-22-12 wod:

*** You must sign up for a time to do this wod since we are limited on rowers.

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Thursday 6-21-12: AMANDA

"AMANDA"

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

Squat snatch 135/95

WEDNESDAY 6-20 WOD: Filthy 50

Lauren leaves for good ol' MIZZOU next week! She has been dying to do this WOD! So we will see her off in style!

Filthy 50

50 box jumps

50 jumping pull-ups

50 KB swings 35/25

50 walking lunges

50 K2E

50 push press

50 back extensions

50 wall ball

50 burpees

50 double-unders

Tuesday, 6-19 WOD:Deadlift

DEADLIFT

PART 1

1X8 @ 70%,

1X5 @ 75%,

1X5 @ 80%,

1X3 @ 85%,

1X3 @ 90%

* rest 1:00-2:00 between sets.

*** Percentage is based off of your CF TOTAL.

PART 2

1 mile run for time

Monday, 6-18-12 WOD:

Today you have 2 choices! If you were not at Saturday's WOD you can do the Outlaw WOD or the rope climb WOD.

OUTLAW WOD:

15 minutes to practice the Split Jerk or establish a 1RM.

-then-

15 minutes AMRAP of:

7 Power Cleans 185/120#
30 OH Walking Lunges (steps) 45/25#
15 Wall Balls 20/14#

OR

ROPE CLIMB WOD:

****Bring long, thick socks and wear pants!!!

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

***We will have 5 levels of scaled weights for you at the gym.

Tuesday, June 12, 2012

Upcoming Events: Other news and pics below wods

LULULEMON Trunk Show

June 19th 4-8 pm at CFDA

CrossFit Games and Craig's Cookout
July 13-15 We are planning a WOD and cookout for Craig's departure. We are working on getting internet and a big screen put up so maybe we can watch the Games there! Sign up at the gym if you are interested.

Gracie Barra and CrossFit Whitewater Rafting Trip

Come join us for a whitewater rafting trip on July 21 and 22. We will depart from GB Augusta/Crossfit at 7:00 am Saturday morning and arrive in Long Creek, SC by 11 am. We will be guided down the Chattooga River either Saturday upon arrival or early Sunday morning depending on certain conditions. The cost will be $75 per person and will cover the cost of boat rentals and camping. Kids are invited but must have a parent or legal guardian accompanying them. If you do not wish to camp, there will be other accommodations available. The cost will then be $55. We will get you the alternative lodging information. Deadline to sign up and payments will be due Thursday, July 5th. If you plan to drive and have room in your vehicle for others to ride, let us know.

Format:

1RM C&J + 1RM Snatch =Total
Winners ranked within their categories by total score
Modified USA Weightlifting Rules Here
Compete anywhere, against everyone... this is a VIRTUAL event
Results posted in lbs.
Video submission required for winners

Who:

Categories (1kg = 2.2 lbs):
Men: under 47kg, 51kg, 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Women: under 43kg, 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg

Masters: over 35
See how you rank vs. other athletes!

Where and When:

Affiliate gyms worldwide. Compete anywhere and post your results!
Meet opens 9am PST June 21st and POST YOUR RESULTS by 5pm PST July 2nd
Makes a great focus for the entire affiliate gym's programming: OLYMPIC FOCUS

Cost:

$7 / person

http://throwdownseries.com/?utm_source=CrossFit+Affiliate+Contacts&utm_campaign=36bc47e953-Olympic_Lifting_WOD5_22_2012&utm_medium=email

Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday 6-14 WOD: CINDY OR MARY

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

"Mary"