Meet at North Hall High School at 9:00AM on Thursday morning. Let me know if you will be there. I plan on running anyway… Jack
DECEMBER 31, 2008 WEDNESDAY
Image: Stuart here with some awesome form on the wall ball. Look how straight his low back is, weight in heels and how open the hip is (not to mention how high the ball is).
NEW YEARS EVE SCHEDULE CHANGE!!! ONLY 9:00 AND 12 NOON TODAY, NO 6 PM. COME FOR CLASS OR OPEN WORKOUT. FRIDAY THE 2ND 9 AM AND 12 NOON. BACK TO NORMAL WHEN KIDS IN SCHOOL NEXT WEEK.
WOD:
Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
SCHEDULE CHANGE!!!! SCHEDULE CHANGE!!!!
12/31/2008 WEDNESDAY AND FRIDAY THERE WILL BE NO 8:00 AM CLASSES.
Class times for Wed. and Friday this week are 9:00AM and 12:00PM (noon) only.
No New Year’s Eve Wed evening class - at 6:00PM
What do you think about a Resolution Run on Thursday morning at North Hall High Track at 9:00AM?
I will be there to run if anyone would like to do some track work…
Jack and Laura
DECEMBER 30, 2008 TUESDAY
Image: Jeremy here getting ready to lock out in the shoulder press. Awesome job! I am so psyched about our crossfitters. The form is looking awesome and people were jerking and split jerking some heavy weight. We had a lot of fun last night. You guys are some great athletes.
WOD: Rest day or female wod of choice.
Butterfly Kipping Pull Up Tutorial
This great tutorial from Coach Leo, of CrossFit Evolution in Orlando, FL.
I got to work out with Coach Leo and his brother, Andrew last night while traveling in Florida. We did “Cindy” 5 pull ups, 10 push ups, 15 air squats. AMRAP in 20 minutes. Jack=21 Rounds.
DECEMBER 28, 2008 SUNDAY
IMAGE: This is what happens when I try to take pics of my morning folks. Some run away from me and some actually are violent. Kinda like the way movie stars hit the paparazi (did I spell that right?) I’m thinking of suing them, but maybe not (then they couldn’t come to crossfit. I just take my revenge out on them during the workout) 
WOD:
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Schedule back to normal tomorrow. Monday 12 noon, kids classes at 3:15 and 4:30pm (unless I hear otherwise) and 6:00pm.
Saturday 12/27/2008 8:30AM
WOD A:
20 minutes > As Many Rounds As Possible (AMRAP) of:
5 Thursters #95/#65
10 Hang Power Cleans #95/#65
15 Summo Dead Lift High Pull #95 / #65
Performed as RX by: Brannon, Doug T, Slight weight modification by Lee W, Raechel, Cindy, Ward,
Raechel - Hang Power Clean
Saturday Class completed 5 and 6+ Rounds in the 20 minute period.
Check out Raechel’s nice shoulder shrug as she initiates the power clean… other comments?
WOD B
‘Michael’ 5 Rounds of 800M Run, 50 sit ups (Ab Mat), 50 Back Extensions (Physio Ball)
Times ranged from 42:00 to 54:00. Steady pace by Jan, Emileigh, Hector, John S, John P.
Many thanks to Brannon (who would not leave unitl I did “Cobra”) for pushing me farther than I would I have on my own alone in the Gym… Cobra = 3 Rounds of 18 Thrusters #95, 15 Burpees, 12 Pull Ups.
Wasted and Spent at 11:17
Brannon and Doug T -weighted pull ups (back back and chain) #25
DECEMBER 26, 2008 FRIDAY
Image: Brandon getting busy on the box.
WOD: Rest Day
SCHEDULE TODAY: Open gym from 12 - 1:30pm or class at 12:00. Be there or be round (from all the stuffing).
DECEMBER 25, 2008 THURSDAY MERRY CHRISTMAS!!!!
Image: New Crossfit training device. Coming soon to Crossfit near you.
WOD:
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Wed, Christmas Eve Noon Workout
I saw what Laura posted on the board this morning and freaked. I would have looked at that posted workout and left for a breakfast buffet…. Jack
The noon class proceeded with the following to get into the spirit of Christmas. The class sang the WOD as they did it. Very impressive since heart rates were maxed for almost an hour…
12 Days of CrossFit NE Georgia Christmas
1 Length Bear Crawl (40 meters)
200 meter Sprint (Run or Row), and 1 Bear crawl
3 Shoulder press (M 75#, W55#), 200 meter Sprint, 1 Bear crawl
4 Box Jumps, 3 shoulder Press, 200m Sprint, 1 Bear Crawl
5 Burpees, 4 Box jumps, ……
6 Knees 2 Elbows, 5 Burpees, 4 Box Jumps…….
7 Kb Swing (M55#, W35#), 6 Knees 2 Elbows, 5 Burpees…….
8 Thruster (M75#, W55#) 7 KB Swings, 6 Knees 2 Elbows……
9 Ring Dips, 8 Thrusters, 7 KB Swings…….
10 Wall Ball Shots (M- #20, W- #12), 9 Ring Dips, 8 Thrusters……..
11 Pull-Ups, 10 Wall Ball Shots, 9 Ring Dips……..
12 Sumo Deadlift High Pull (M 75#, W 55#), 11 Pull-Ups, 10 Wall Ball Shots………
Jack 46:30, Emileigh and John at 52:10, Michael and Josh 54:20, John B. 56:10, Chris P 57:30. David Ball got half way and had to bolt for the last minute shopping - he took the WOD on paper with him and promised to finish it.
Merry Christmas!
Jack and Laura
