NEWS: 7-30-12. WODS posted below!

Thank you so much for being patient last weekend about the gym being closed!  It doesn't happen often when everyone is out of town! Congrats goes to Steve for completing the CrossFit Kids certification this weekend.  He will be organizing this program very soon!  Please contact Steve if you are interested in your child participating.

Steve is in the bottom, right picture in the middle.

SCHEDULE CHANGE

Starting Monday, July 30th the 6:30am WOD is now 6am!  

The 7am Fundamentals class is now 6:30am.  

We will have open gym during the Fundamentals class. 

 Doors shut at 7:30am!  

We also begin our 9am wod!!

CHILDCARE

We are starting to think about providing child care at either the 4pm or 5pm wod.  Please see Julie if this interests you.   Also, we are looking for someone that is interested in providing this service.  Anyone looking to make 

a little extra $$$? 

UPCOMING EVENTS

There are a lot of competitions posted on the EVENTS page and at the gym!  Find on that sounds like fun and sign up!!

OLYMPIC LIFTING SEMINAR

October 20th from 8am - 2pm with Shane Miller.  

The cost is $100 for preregistration. Cost goes up to $115 after October 12th. 

Shane is an American National Champion and has won many events.  He owns Athletes Arena and is a representative of Sorinex Equipment.  

Please see Joshua for more details.

DEEPAK and RISHI will be married in India August 4th!

Check out FACEBOOK for new pictures 
by Wednesday!

Sunday, 8-5 WOD: 9AM

2012 Reebok CrossFit Games Chipper

For time:

155 pound Overhead squat, 10 reps

10 Box jump overs, 24" box

135 pound Thruster, 10 reps

205 pound Power clean, 10 reps

10 Toes to bar

10 Burpee muscle-ups

10 Toes to bar

205 pound Power clean, 10 reps

135 pound Thruster, 10 reps

10 Box jump overs, 24" box

155 pound Overhead squat, 10 reps

Saturday, 8-4 WOD: Cindy or Murph

9am: 


You will have the choice of wods today.  CINDY OR MURPH... same exercises, different lengths.  When we did MEMORIAL DAY MURPH, there were a bunch of us on reserves for healing injuries, and couldn't do the wod to the best of our ability.  I told everyone we would do it again this summer when we were all healed.  Well, the time has come.  You don't have to do Murph today, you can do Cindy instead.  Or 1/4 of Murph, or 1/2 Murph.  It is your call.  


"MURPH"


1 mile run
100 pull-ups
200 push-ups (hand release)
300 squats
1 mile run


or


"CINDY"


20 min AMRAP of:


5 pull-ups
10 push-ups
15 squats

Friday, 8-3 WOD: Donkey Kong

Donkey Kong:


21 -15 -9 reps of:


burpees


KB swings  53/35


box jumps  24"



Donkey Kong with the stairs video!  We will defiantly be doing this some Saturday at the amphitheater!


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

Thursday, 8-2 WOD:

12 minutes to establish a 3 rep max of BEHIND THE NECK PUSH JERK with snatch grip.


Then...


4 rounds for time of:


5 power snatches 115/75
10 step ups with your barbell on your back  115/75
40 double-unders

Wednesday, 8-1 WOD:

For time:




21 Back squat, 225/150


42 GHD Sit-ups


15 Back squat


30 GHD Sit-ups


9 Back squat


18 GHD Sit-ups

Tuesday, 7-31 WOD: Obstacle Day

For time:


Ninja Warrior: Starting at the curtain, maneuver yourself down the pull-up bars without touching the ground.  Your goal is to come off the bars the least amount of times.  Each time you come off or step onto a box, you must do 2 burpees.  


200 m. run


15 tire flips


200 m. run


 3 rounds of Sandbag carry: Carry sandbag around wall to the cone, throw the sandbag over the wall, get yourself over the wall.


200 m. run


3 ladder lengths: side to side


200 m. run


15 ring rows


200 m. run


Atlas stone carry: Clean the stone to your shoulder, run/walk 100ft, set it down and clean it to the other shoulder, run/walk 100ft.


200 m. run

Monday, 7-30 WOD:

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:


30 Jump and touch


20 Deadlift, 185/125


10 Handstand push-ups

News for 7-23. WODs posted below!

 Please be mindful of WOD times.  Try to be there 15 minutes early to stretch, roll out and start the warm-up!  We would like to get the WOD started by 10 after.  Please be respectful of the  schedule so that people that are on time do not have to wait.   We know that things happen and sometimes you are going to be late.  Just try not to make it a habit!  Thank you for your consideration.  

Please clean up after yourselves!!  Clean off the equipment, bands, rollers and mats you used with disinfectant.  Put away your equipment you use. Also, find a trash can for your tape and water bottles.  Thanks for you help with keeping the gym a nice place to workout!!

WHITE WATER RAFTING

We had a blast on trip this weekend!  More pictures to be posted on FB soon!!

SPECIAL EVENTS

We had a lot of birthdays last week: Danny, Clare S, and Erica.  Next week Nick, Andrea and Julie become younger!  If anyone is going to be in Atlanta this weekend you can come celebrate!  

Kayla was married on July 14th!!!  Congrats!!

Deepak and Rishi are traveling back home to India to be married!  They will be back in about a month!

***Let us know if you have any upcoming events you want posted!

HOURS ON JULY 27-29TH

We have a lot going on this weekend.  There is a Jiu-jitsu seminar Friday-Saturday in Atlanta.  Steve is getting his CF Kids cert in Atlanta.  So we will be closed!  Sorry for the inconvenience!!  This would be a good weekend for you to go to Woodstock and compete in the Firebreather Challenge!!


Friday July 27th: 6:30am and 12:30 WOD only!!!!  
Saturday July 28th:  CLOSED
Sunday July 29th:  CLOSED

CHANGE OF SCHEDULE:

STARTING THE WEEK OF JULY 30TH WE WILL BE CHANGING THE

 6:30AM TO 6:00AM 

WOD OR OPEN GYM!!

***We are also considering having a 9am WOD.  Let us know if you are interested.

Goodbyes :(:(:(

Craig has left us to go back to his family in Orlando!  We will really miss his wonderful attitude about CF and life.  He is a dear friend and will be a part of our CF family forever.  In his words, "This isn't goodbye, it's I will see ya' soon."

Kristen has left for Africa and we all just can't believe it actually happened.  She was so desperate not to leave our CF family that she kept saying goodbye and then returning! LOL!  We will really miss this sweet lady that pushed all of us to be better!  

Sunday 7-29 WOD: CF CLOSED...HOT YOGA 4pm

HOT YOGA 4PM!!


CF CLOSED!!






WOD for home:




4 rounds for time:




*run 400 meters


*20 walking lunges

Saturday 7-28: CLOSED FOR CF...HOT YOGA 10AM

HOT YOGA IS AT 10-11:30 AM!!




WOD for home:


Part A:




Spend a total of 3 minutes in a handstand.




Part B:


10 rounds for time of:


10 sit-ups
10 squats

Friday, 7-27 WOD: ONLY 6:30AM AND 12:30AM

REMEMBER TODAY WE ARE ONLY OPEN FOR THE 6:30AM AND 12:30PM WODS!


We are sorry for the inconvenience.  We are leaving for the Jiu-jitsu seminar early Friday.  We will post WODs that you can do on your own for the the weekend.  


FRIDAY'S WOD:

15 minutes to establish a 2RM Snatch Balance.

-then-

4 rounds for total working time of:

Run 400m
20 Pullups

OR 

If you are working out at home and don't have the equipment:

4 rounds for total working time of:

Run 400m
20 push-ups

Thursday, 7-26 WOD:

Happy Birthday Andrea!!


Part 1:


Back squat
3 reps at 80% of max
3 reps at 90%
1 rep at 95%
1 rep at 100%
1 rep at 105%
1 rep at 110%


*3 minutes rest between sets




Part 2:


3 rounds of total reps of:


    2 minute AMRAP of:


          *5 push press 95/65
          *25 double-unders


   ***Rest 1 minute


   1 minute AMRAP of:


         *burpees


***Rest 1 minute

Wed, 7-25 WOD: FRAN

Happy Birthday Nick!!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

Thruster 95/65 lb.

Pull-ups

Tuesday 7-24 WOD: ISABEL

"Isabel"

For time:

30 REPS Snatch 135/95 lb

Monday 7-23 WOD: ELIZABETH

"Elizabeth"

21-15-9 reps of:

Clean    135/95 pounds

Ring dips

7-16 News! WODs posted below!

CF GAMES 2012

All we have to say is WOW!!!  The surprise wods, the level of competition, the desire to succeed, the beastly bodies, the PR's, the amazing friendships that develop out of blood, sweat and tears...WOW!!!  


We had about 50 people in and out of our Games party Saturday!  We all had a great time hanging out and being inspired by our sport's Olympics!  

*More pics on Facebook of the party!

UPCOMING COMPETITIONS

Since competition is in the air, we thought this would be a good time to start motivating you guys into competing in local comps.  We have posted details on Mud Runs and Garage Games events on our EVENTS page and at the gym.  Sign up if you are interested.  Then start talking to the others that are interested in each event.  Get a team together and register!  Some are team and some are individual.  Let's show them what you are made of!




July 28: Firebreather Challenge
2 mile obstacle course race in Woodstock, GA




August 18-19:  Rumble by the River
individual and team Garage Game event in Columbus, GA




September 1-2:  Mayhem in the Mountains
individual and team Garage Game event in Murphy, NC




September 29:  Goodwill Mud Run
3.5 mile team mud run in Greenville, SC




October 13:  USMC Mud Run
5.2 mile team mud run in Columbia, SC 

WHITE WATER RAFTING TRIP

We will meet in the parking lot of the gym at 6am Saturday to leave.  Have it figured out who is riding with who, what you need to bring to eat and camp, etc.  There is a restaurant on the grounds and a store near by.  Don't forget to pack sunscreen!

HOURS ON JULY 27-29TH

We have a lot going on this weekend.  There is a Jiu-jitsu seminar Friday-Saturday in Atlanta.  Steve is getting his CF Kids cert in Atlanta.  So we will be closed!  Sorry for the inconvenience!!  This would be a good weekend for you to go to Woodstock and compete in the Firebreather Challenge!!


Friday July 27th: 6:30am and 12:30 WOD only!!!!  
Saturday July 28th:  CLOSED
Sunday July 29th:  CLOSED

CHANGE OF SCHEDULE:

STARTING THE WEEK OF JULY 30TH WE WILL BE CHANGING THE

 6:30AM TO 6:00AM 

WOD OR OPEN GYM!!

Goodbyes :(:(:(

Justin leaves for Korea for a year!
We will be missing his friendly, positive  attitude! 

Kristen and her family are reaching out
for a new date to leave for  Africa.  

Craig's going away WOD!
He will still be here another week.

*** More Pictures from the week on FACEBOOK!!

Sunday 7-22 WOD: 9am with Steve

TBA

Saturday, 7-20 WOD: 9 am with Steve

TBA

Friday 7-20 WOD:

For time:

100 Squats

15 foot Rope climb, 4 ascents

75 Squats

15 foot Rope climb, 3 ascents

50 Squats

15 foot Rope climb, 2 ascents

25 Squats

15 foot Rope climb, 1 ascents

Thursday, 7-19 WOD:

Master's Final WOD from the games:

3RFT:

-20 Wall Ball 20/14lb

-40 foot sled push

Sign up for this workout is every 15 minutes due to our 3 sled limit
Workout time cap is 12 minutes

Wednesday, 7-18 WOD:

Today is Clare's Birthday!  She asked for a good one so here we go! And we had to put box jumps in because we all know she LOVES them! LOL!


Master's Chipper from the games:


For time:


-10 Deadlifts 275/195lb
-20 Pull ups
-30 Box Jumps 24/20"
-40 KB swings 1.5/1pood
-50 Double unders
-30 Box Jumps 24/20"
-20 Pull ups
-10 Deadlifts 275/195lbs

Tuesday, 7-17 WOD:

Master's Row/Clean/Burpee WOD from the games


For time:


-Row 1,000 meters


-30 cleans, 135/95lbs


-50 burpees

Monday 7-16 WOD:

2012 Reebok CrossFit Games Track Triplet

Three rounds for time of:
8 Split snatch, alternating legs, 115/75lb

7 Bar muscle-ups

Run 400 meters

News for July 9th! WODS below!!

NO WOD SUNDAY!  


CLOSED SUNDAY!

4PM HOT YOGA ONLY SUNDAY!!




THE CF GAMES ARE HERE!!

They have posted a lot of the WODs that the athletes will be performing this weekend.  They usually do not post them this early.  To get us in the Game's Spirit, we will be doing some of these WODs this week.  

This weekend July 13-15 you can watch the Games live on ESPN3.com.  Below is the link to all of the information about the history, athletes, teams, events, etc.

 http://games.crossfit.com/

CF GAMES GUESS?

If you would like to make your predictions on who the winner will be, we will have a little friendly waiger going on at the gym.  You need to have your top 3 men and 3 women picks ready by Thursday.

SATURDAY, JULY 13TH

9 am Craig's WOD

12 pm lunch and Games watching 
at Julie and Joshua's
Maps at the gym.

*Please sign up at the gym if you are coming!!

JULY 21-22: WHITE WATER RAFTING AND CAMP OUT

We will be staying at Chattooga Whitewater Outfitters.  There are 20 people going from our gym and a bunch meeting us from the Lexington BJJ school!  There is a restaurant on location called "Humble Pie Pizza."  

It is going to be a blast!!  

Here is the link to 

Chattooga Whitewater Outfitters:

http://www.chattoogaadventures.com/index.html

Congratulations goes out to Robert and Phyllis for the marriage of their son Blake to Camila!!

Sunday 7-15-12: Closed!!

CLOSED FOR DAY! 


4pm HOT YOGA only. 

Saturday, 7-14 WOD: 9am: Craig's Goodbye WOD

Today we will meet to do CRAIG'S GOODBYE WOD at 9am.  Then we will meet at Julie and Joshua's house around noon for some lunch and CF GAMES!  Please bring dish to share and your drinks.  We have a grill ready to be fired up!  

WOD:

Individual Version:

800 m Run

50 KBS (70/53)

Farmer Walk (100ft) 115/75 then 20 Burpees

50 Wall Balls (20/14)

Barbell Walking Lunge 115/75 then 30 Squats

50 Push Ups

800 m Run

Team Version:

800 m Run

200 KBS (70/53)

Farmer Walk (100 ft) 115/75 - Burpee Relay

200 Wall Balls 20/14 lb

Buddy Carry (100 ft) - Squat Relay (100 ft)

200 Push Ups (team total)

800 m Run