SAT Rowing Roster

Please confirm by email to me your participation in the FEB 4, 2012 N GA Erg Sprints.   jwhaire@yahoo.com
We need to complete our relays and I need to know your desire to participate in relays (row, triathrow) and individual events.

Womens 1000   9:30am
Men’s 1000 10:00 am

Womens 2000  11:40am
Mens 2000  11:40 am

Womens 4 X  Relay  12:50 pm
Mens 4 X Relay 1:00pm

Mixed Relay X 4 1:10pm

Womens Triathrow,  swim, row, run 1:00pm
Mens Triathrow relay,  swim, row, run  1:30 pm

*do not assume the start time – be there plenty early to warm up and to assure the events are not running ahead of schedule.
even if you have talked to Laura or me about coming -please send me the email with what relays and individual events you may want.

The following people committed and have entered: Jenn T, James G, Aaron L, Jack H, Laura H, Rachel L, Angie B, Ray M, Chris P  – send me email anyway!

January 29, 2012
Categories: Announcements . . Author: CrossFit NE Georgia . Comments: Leave a Comment

JANUARY 27, 2012 – FRIDAY – 27 BURPEES

Encouragement from Carrie!

WOD:

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

 

January 27, 2012
Categories: Uncategorized . . Author: laurahead . Comments: 3 Comments

JANUARY 26, 2012 − 26 BURPEES

Many of us attend church and I thought we could incorporate this into our wods!

WOD:

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

 HOPE THE CHALLENGE IS GOING WELL.  ALL THE INFO IS IN THE TOP MENU OF OUR WEBSITE IF YOU WANT TO JOIN IN ON THE FUN!
PLEASE CONTACT US IF YOU WANT TO BE PART OF THE ERG SPRINTS OR TRIATHLON ON SATURDAY FEBRUARY 4.  

January 26, 2012
Categories: Uncategorized . . Author: laurahead . Comments: 1 Comment

JANUARY 24, 2012 − 24 BURPEES

IMAGE:  Whitney working on the double unders

WOD:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.

PALEO /ZONE INFO AT THE TOP OF THE WEBSITE IN THE MENU BOX!!!  

SIGN UP WITH JACK ASAP IF YOU WANT TO DO THE TRIATHLON ROW AND WE WILL GET TEAMS TOGETHER.  THAT IS FEBRUARY 4TH

NEW INTRO CLASS ON THURSDAY AT 7PM.  SERIES OF 5 CLASSES FOR $50.  MINIMUM OF FIVE.  STARTS THIS THURSDAY.  SPREAD THE WORD.

January 24, 2012
Categories: Announcements . . Author: laurahead . Comments: Leave a Comment

JANUARY 23, 2012 MONDAY – 23 BURPEES

READ BELOW ABOUT ERG TRI AND RELAY AND SPRINTS ON FEBRUARY 4TH.  JOIN OUR CROSSFIT NEGA TEAM.

BLOG ABOUT YOUR PALEO/ZONE CHALLENGE.  HOW ARE YOU DOING?   crossfit-nega.blogspot.com

DONT KNOW THE HISTORY OF CROSSFIT GAMES?  CHECK OUT VIDEO COURTESY OF WWW.CROSSFIT.COM

\”History of the CrossFit Games\” – video [wmv] [mov] [HD mov]

January 23, 2012
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment

Erg Sprints and Triathrow FEB 4, 2012

It is time to register. Go to www.regattacentral.com.  Register under our CrossFit NEGA Team. We have our own Oar Logo. If you do not see your name under our Team – just email me your name, address and DOB. The Erg Sprints start for Masters at 9:30 am. Entry is only $15.00. 

The Triathrow Relay for Masters is at 1:00pm. Race day registration is available only if spots remain. I have entered the 2000M Mens Masters. I would like to form several Triathrow Relays under our CrossFit NEGA Banner. If you are interested, contact me ASAP. If you have not participated in an indoor erg sprint – it is a great experience. Lot’s of cheering and intensity. Nothing like a good “hair on fire”  2000m C2 sprint to get the blood pumping. You can do both the Triathrow and an individual sprint for one price of $30.00.  They even include lunch and a T shirt.  A portion of the proceeds benefit Special Olympics. 

The event will be held at Riverside Military Academy Field House. 2001 Riverside Drive, Gainesville, GA 30501. 

 

January 22, 2012
Categories: Uncategorized . Tags: , . Author: CrossFit NE Georgia . Comments: Leave a Comment

SAT Review

Warm Up   – squat thrusts with single arm high pulls, squat thrusts with single arm kettlebell swings, squat thrusts with kettlebell cleans

Thruster 1-1-1-1-1-1-1

2 person Team Workout   (goal row for most yards with fastest completion time for tasks)  * add one Meter to your rowing time for each second your time finishes ahead of each team.
One person rows. One person starts their SDLHP.  Switch every 1 min 30 seconds from rowing. Total all  meters rowing by the Team throughout the event.
Each person on Team must complete the following tasks done while your partner is rowing, no partitioning. You must finish the SDLHP before moving to WallBall, etc…

90 sDLHP (#45/#30)
60 WallBall (#20/#12)
30 pull ups
(if a team member completes tasks before their partner, they must keep rowing until their partner finishes all required tasks)
Total meters rowed, Note Time. Adjust meters rowed positive by one meter for each second ahead of next finishing team.

January 21, 2012
Categories: Workouts . . Author: CrossFit NE Georgia . Comments: Leave a Comment

JANUARY 21, 2012 12 BURPEES

Image:  Doug working out with the brenau girls

WOD:

rest day or girl of your choice

READ THIS ARTICLE FROM WIRED ABOUT WEIGHT WATCHERS, COURTESY OF CROSSFIT.COM

“Weight Watchers Revamps Its Magic Formula” by Jeffrey M. O’Brien, Wired.

1

 

January 21, 2012
Categories: Uncategorized . . Author: laurahead . Comments: 3 Comments

JANUARY 20,2012 − 20 BURPEES!!!!

Image:  Leave Clay at home with sprained wrists and this is what we get.  I think this counts as spousal abuse.  Shopping bags with gravel?

WOD:

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

 ISN’T THIS “JACKIE” X 3?
****** Day four of the paleo/zone challenge.  How is it going?  Post on the blog! crossfit-nega.blogspot.com

January 20, 2012
Categories: Uncategorized . . Author: laurahead . Comments: 1 Comment

JANUARY 19, 2012 − 19 BURPEES!!!!

Image:  Jim maxing out on back squat

WOD:

“Elizabeth“

21-15-9 reps of:
Clean 135 pounds
Ring dips

Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Post time to comments.

Don’t forget to blog your comments on our paleo/zone blog!!!! How are you feeling?  Are you hungry?  Are you doing zone or paleo or zone/paleo?  Clay has some great hints on flank steak today!

crossfit-nega.blogspot.com

January 19, 2012
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment

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  • Current Events

    Swim Lessons and Tri Coaching Available - contact Jack Haire.




    Brenau Swim Club Memberships are available for as little as $12.50 per month or $150.00 per year. Brenau U is set up for CrossFit with pull up bars plyo boxes, free weights, rowers, etc.


    Masters Swimming. Every M, W, F at 6:00 -7:00 AM. Brenau University. $60.00 per month. Contact Jack, or Coach Blaire Bachman at BU for details.


    Visit LakesideNews.com for latest in our area of races and events. See the Link on Left side bar to access.


    Indoor Rowing Regatta FEB 4, 2011. Plus Swim, Row, Run Triathlon.
    The event will be hosted by North Georgia Rowing Academy & Riverside Military Academy's rowing team. Specific time TBD. There will be both a regular erg sprints and a new event called a Triathrow. The regular erg sprints will have 1k Masters (age 21+), 2k Open (any age, any weight), and 2k Lightweight (>160lbs for men, >130 lbs for women, any age). The Triathrow will be a 500m swim, 5k erg and 5k run and can be done individually or as a team.

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  • WORLD-CLASS FITNESS IN 100 WORDS:

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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