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 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 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 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 18, 2012 WEDNESDAY – 18 BURPEES – READ BELOW ABOUT CHALLENGE

Image:  Don’s kipping pullup

WOD:

Split snatch 1-1-1-1-1-1-1 reps

HEY THERE!  IF YOU ARE NOT WEIGHED UP AND PAID UP, THEN YOU HAVE ONE MORE DAY TO GET IT ALL IN.  YOU MUST BE AN ACTIVE AND PAID UP MEMBER TO PARTICIPATE IN THE CHALLENGE!

 

CHECK OUT THE CHICKEN MARSALA RECIPE ON CLAY’S BLOG!! GOOD STUFF

crossfit-nega.blogspot.com

JANUARY 17, 2012 − 17 Burpees!!!!

Image:  We love visitors!  Great job.

WOD:

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

We have started the Zone/Paleo Challenge and many are on board!  We are excited and Clay, Carrie and I are ready to encourage, motivate, yell at, give recipes and/or answer questions.  Here is the blog to moan and groan or to get psyched! 

http://crossfit-nega.blogspot.com  username : zonechallenge@gmail.com
password : wodkilla (just log in and do whatever you’d like).

JANUARY 16, 2012 TIME TO ZONE/PALEO!!!!! THE CHALLENGE IS ON!!!! THINK CROSSFIT IS NO BIG DEAL CHECK OUT AD DURING GREEN BAY/NY GAME YESTERDAY: SEE BELOW

START WEIGHING YOUR FOOD, START DOING “WODS” ON YOUR OWN, START TAKING CHARGE OF YOUR FITNESS AND HEALTH.  8 WEEKS, YOU CAN DO IT!!!!!

FIRST OF MANY PALEO RECIPES:

Pesto flank steak roll ups

7 garlic cloves 1/3 cup olive oil 1/3 cup pine nuts 1⁄2 bunch parsley 1 cup arugula 1 1⁄2 lb flank steak

In blender puree garlic, pine nuts and olive oil. Add parsley, arugula and continue to blend until creamy paste forms. Cut steak 2-3 inches wide. Lay on plate, top each steak with pesto. Roll meat starting at small end. Shove toothpick through rolled meat and hold tight. Sear in pan for 3 mins on each side until done to desire. *Pairs well with salads

Powers Family

Many thanks to Crossfit East Decatur for sharing recipes with Doug.

- CLAY HAS GRACIOUSLY REGISTERED A BLOG FOR THIS CHALLENGE SO WE CAN ENCOURAGE, MOAN AND GROAN OR SHARE RECIPES.  BASICALLY, ANYTHING ASSOCIATED WITH THE CHALLENGE.
http://crossfit-nega.blogspot.com  username : zonechallenge@gmail.com
password : wodkilla (just log in and do whatever you’d like).
WOD:
RUN a 5 k

JANUARY 13, 2012 − 13 BURPEES

Image:  Jump Ashley jump!

WOD:

Rest day or “Cindy”  for the paleo/zone challenge

**** GET READY FOR MONDAY!!!  IT IS TIME TO EAT CLEAN AND TURN OVER THAT NEW LEAF!  IT IS TIME TO TAKE CARE OF YOURSELF!!! ******

JANUARY 12, 2012 − 12 BURPEES

FAIL UPWARDS

Posted on 14 November 2011 by Dave Trott

When I was 18, I wanted to be a fine artist.

So I applied to seven art schools all over the UK.

Birmingham, Manchester, Sheffield, Exeter, etc.

But I got turned down by all of them.

Then my sister told me to apply to art school in New York.

Out of desperation, I did.

And I got accepted, and I got a scholarship.

And when I went to New York I switched to advertising.

And it changed my life.

But, if I hadn’t been turned down by those seven art schools, it never would have happened.

After four years in New York I came back to London.

I knew nothing about UK advertising.

So I made fifty Xerox copies of my portfolio and sent it to the first fifty names in the Yellow Pages.

I got forty nine rejections, out of fifty applications.

Only one person offered me a job.

John Webster.

I didn’t know who John Webster was.

He’d only just been made ECD at BMP.

I was the first person John hired.

And I wouldn’t have taken the job if it hadn’t been for the forty nine rejections.

I learned a lot and won a lot of awards, under John at BMP.

I wanted to stay there for life.

But, ten years later, John had two deputy CDs: me and Graham Collis.

John told me he was making Graham Collis overall ECD.

That meant I’d have to work for him.

I didn’t want to do that, I didn’t think he was as good as me.

So I had to leave.

I called up Mike Gold and asked him if he wanted to start an agency.

He said okay, as long as he could bring Mike Greenlees.

So we started Gold Greenlees Trott.

We were voted Campaign Agency of the Year.

We were voted Most Creative Agency in the World by Ad Age (or Ad Week) in NY.

It was the best ten years of my working life.

And I would never have done it if John hadn’t made someone else ECD.

One day D&AD called me.

They said they weren’t happy with the Advertising Concepts course I’d started ten years earlier.

They said too many people were applying and the standard of applicants was too low.

I said it was supposed to be low, that was the point.

To give people a chance who wouldn’t otherwise have one.

But D&AD were adamant.

They were going to select only the best applicants for the course, and reject the rest.

So I said I couldn’t be part of the course anymore.

It was elitist.

I said, give me the names of the people you reject and we’ll set up a special course at my agency.

Just for the rejects.

I didn’t want to leave the main D&AD course, but I didn’t have a choice.

Many years later I got The President’s Award at D&AD.

And CDs from some of the best agencies in town came up to me to say thanks.

They had been on that rejects’ course.

D&AD had decided they weren’t good enough to be in advertising.

And, without the rejects’ course, they wouldn’t have had the chance.

It happens like that.

What seems like the end of the road may just be a cul de sac.

It feels like rejection.

It feels like failure.

But maybe it isn’t.

Maybe you just ran out of road on that route.

Time to back up, turn around and look for a new route to get where you want to go.

And the new route may actually be better.

Although it doesn’t look that way at present.

 WOD:
BACK SQUAT 3-3-3-3-3
POST LOAD TO COMMENTS

JANUARY 11, 2012 WEDNESDAY- 11 BURPEES!- READ BELOW ABOUT ERG SPRINTS!

Image:  I still don’t know who this is?

WOD:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
Post time to comments.

 SORRY FOR THE CONFUSION ON THE ERG SPRINTS-
FEBRUARY 4TH AT RIVERSIDE IS THE NORTH GEORGIA ERG SPRINTS.  NO REGISTRATION UP YET.
FEBRUARY 11 IS ATL ERG SPRINTS AT GA TECH.
FEBRUARY 11 IS ALSO TOUGH MUDDER!  SEE CURRENT EVENTS ABOVE FOR REGISTRATION.
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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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