Wednesday, March 10, 2010
By Shana A. | March 10, 2010
Apparently, 4PM is Man Hour at the gym. Matt H. and Ben are strong men.
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CFED WOD
For time:
21 * 15 * 9 rep rounds of
Overhead Squats (w:65 m:95)
Box Jumps 24″
Toes to Bar
Do 100 Jump Rope singles between rounds 1 & 2 and rounds 2 & 3.
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Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
- Arnold Schwarzenegger
Topics: grimace | No Comments » | 9 views
Tuesday, March 9, 2010
By Shana A. | March 9, 2010
Finally, a little sun in the mornings! 6:30AM crew working HARD!! L-R: Joe C., Amy K., Gabby, Neal, Katt, Bwah, Lauren S.
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CFED WOD
Shoulder Press
3 – 3 – 3
then…
5 rounds for time:
7 Deadlifts (w:155 m:225)
11 Burpees
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SCORES:
I knew I was a winner back in the late sixties. I knew I was destined for great things. People will say that kind of thinking is totally immodest. I agree. Modesty is not a word that applies to me in any way – I hope it never will.
- Arnold Schwarzenegger
Topics: lave | 17 Comments » | 237 views
Monday, March 8, 2010
By Shana A. | March 8, 2010
9AMers do pullups. L-R: Jonathan B, Christin, Martin, Jacob.
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CFED WOD
3 rounds of:
90 second Row for distance in meters.
90 second Front Squat for total pounds.
90 second Pullups for max reps.
90 second rest.
Athletes may choose the weight for the front squat. They should strategize to move the most weight in the time allotted. Post total distance/total pounds/ total pullups from all 3 rounds.
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SCORES:
Patience, persistence and perspiration make an unbeatable combination for success.
- Napoleon Hill
Topics: zaftig | 13 Comments » | 220 views
Saturday, March 6, 2010
By Shana A. | March 6, 2010
Strong CFED girl, Corrie, showin’ off freakish overhead strength on her ski trip !!
This morning at the gym, Dr. Jaime Galperin from Lotus of Life Chiropractic will be set up in the massage room offering complementary spinal screening and information about how their services can help you achieve a better workout. Shana has been a weekly client of Lotus for the last 2 years and highly recommends their services. Make sure you pop your head in and say hello.
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CFED WOD
For time:
Run 400 M
then …
do 21 – 15 – 9 rep rounds of:
Dumbbell Push Press (w:35’s m:50’s)
Box Jumps 24″
then …
Run 400 M.
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Scorecard
Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure…than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
- Theodore Roosevelt
Topics: aardvarks | 5 Comments » | 209 views
Friday, March 5, 2010
By Shana A. | March 5, 2010
Ben, Cici and Ashley turning on the turbo-speed.
Happy Birthday, Maya!!
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CFED WOD
CrossFit Total
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
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SCORECARD
There’s a fine line between fishing and just standing on the shore like an idiot.
- Stephen Wright
Topics: slanket | 21 Comments » | 262 views
Thursday, March 4, 2010
By Shana A. | March 4, 2010
Maya got no time for the jibba-jabba and earned herself the extra A-Team shirt by going Rx’d on yesterday’s “Angie” … hand rips and all.
Also, big shout out to Wendy, who not only just got her unassisted pullups, but banged out a set of 10 or so last night! WAY TO GO, girls!!!
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CFED WOD
Max reps in 5 minutes:
25 ft sprints.
Rest as necessary.
Max distance in 5 minutes:
Row for meters.
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SCORECARD:
Set your goals high, and don’t stop till you get there.
- Bo Jackson
Topics: jibber jabber | 24 Comments » | 258 views
Wednesday, March 3, 2010
By Shana A. | March 3, 2010
6:30AM class was all CHICKS on Monday morning!! They were rocking out the wall ball situps… L-R: Katt, Lauren S, Thais, Misti, Evy and Gabby.
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CFED WOD
“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Sets should be done straight through, partitioning is not allowed.
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SCORECARD:
Today is your day! Your mountain is waiting. So… get on your way.
- Dr. Seuss
Topics: alfalfa | 18 Comments » | 265 views
Tuesday, March 2, 2010
By Shana A. | March 2, 2010
Lauren M. and Jonathan K. lean on each other to get the team through during the Hell’s Bells Relay at Rumble on the Rock Day 2.
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CFED WOD
Overhead Squat
3 – 3 – 3
then…
As many rounds as possible in 12 minutes of:
6 Sumo Deadlift Highpulls (w:35 m:45)
9 Squat Jumps
12 Good Mornings
Use the same barbell for all 3 movements.
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SCORES:
Coming together is a beginning. Keeping together is progress. Working together is success.
- Henry Ford
Topics: rumble | 21 Comments » | 258 views
Monday, March 1, 2010
By Shana A. | March 1, 2010
Brooke completing a set of 30 deadlifts (155#) after doing 21-15-9 rep rounds of 65-lb thrusters and burpees.
Congratulations, Brooke!! Her top ten placement at the Georgia CrossFit Sectional Qualifier earned her a spot to compete at Regionals. Go, Brooke!!
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Beginning today, March 1, CFED will offer 9 classes a day!! Whoa, baby! Afternoon/evening classes are now at 4PM, 5PM, 6PM, and 7PM. Make sure you double check your class time.
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Got the fever for competition? Team Georgia Weightlifting will be hosting The Open Championship on Saturday, March 13. Many clubs will come to lift big weights and post totals to qualify for championships, but many will come as first-timers and get their feet wet in a local competition. Deadline for entry is Tuesday, March 9. Check out http://www.teamgaweightlifting.org/meets/openchampionship2010.html … let Shana know if you are interested!
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CFED WOD
For time:
60 Dumbbell Swings (w:35 m:55)
50 Box Jumps (24″)
40 Wall Ball Shots (w:14 m:20)
30 Pullups
20 Wall Ball Situps (w:14 m:20)
10 Ground to Overhead (w:75 m:115)
100 feet Overhead Lunge Walk (w:25 m:45)
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SCORES:
Wheresoever you go, go with all your heart.
- Confucius
Topics: grimace | 28 Comments » | 389 views
Saturday, February 27, 2010
By Shana A. | February 27, 2010
Aimee reppin’ CFED at the WuQi Lion Dance Troupe demo for Good Day Atlanta on Fox!!
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Reminder: The gym is closed this weekend so that we can participate in Rumble at the Rock, the Georgia CrossFit Games Sectional Qualifying Event. Tickets are 2 for 1 right now! 2 weekend passes for $50…. get a buddy and come cheer on Brooke and the teams! Brooke’s first heat is 9:48AM today, second one at 3PM. The teams compete at 11AM today.
Tomorrow, Brooke goes at 10:30AM and 3:20PM, teams at 11:30AM
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HOORAY for convenience! Beginning Monday, March 1, CFED will offer 9 classes a day!! Whoa, baby! Afternoon/evening classes are now at 4PM, 5PM, 6PM, and 7PM. Make sure you double check your class time.
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Happy Birthday, Kristine and Lauren S!!!!
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CFED WOD
Run 5K
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Never let the fear of striking out get in your way.
- Babe Ruth
Topics: rumble | 14 Comments » | 256 views