005

Cory H

This was taken WED just before I left town.  We all need to get out of our comfort zones and go after something above and beyond what we think we can do.  Lift a little more, jump a little higher, one more rep, a little faster and of course all with good form.  We have been pushing the envelope the last few weeks with some great 1 minute tests. Just this week I have seen Nikki push press #95 and Cindy and Kelly closing in on mega kipping pull ups. Every class has a story and and a PR. Congrats all!

From the road…

It should never be all work...New Smyrna Beach

Taken from my hotel room this week. My travel WOD this AM (Friday) was:
4 rounds of: sprint (sand) 200 yards, around the life guard stand pictured below, 25 push ups, 25 air squats, 25 sit ups. Time:12:05

Thursday night travel WOD: Run 1 mile in the sand 100 air squats, Run 1 mile back 100 air squats.    Post workout recovery at FlipFlops, New Smyrna Beach….      Jack

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November 7, 2009
Categories: Workouts . . Author: CrossFit NE Georgia

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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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