January 2010

Jan 31 2010

Monday

Posted by Miles Davis
IMG_4091
Source: Flickr

CrossFit North Atlanta's own J. Whit stopped by Saturday to swing our 2 pood kettlebell!

7 rounds rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Women 65

Pack:
Seven rounds for time of:
65-75 pound Power snatch, 7 reps
65-75 pound Snatch balance, 7 reps
65-75 pound Overhead squat, 7 reps
Women 35-45

Pups:
Three-Five rounds for time of:
20-30 pound Power snatch, 7 reps
20-30 pound Snatch balance, 7 reps
20-30 pound Overhead squat, 7 reps

Jan 29 2010

Saturday

Posted by Miles Davis
IMG_3940
Source: Flickr

10 minutes max Handstand push-ups
5 minutes max Air Squats
2 minutes max Pull-ups
1 minute max Push-ups

Post reps to comments

Jan 28 2010

Friday

Posted by Miles Davis
kevin-williams19
Source: Flickr

Check out Kevin "Torch" Williams from CrossFit Brooklyn(right). As a CrossFit trainer, he was recently featured in Men's Health Magazine as having one of the coolest jobs in America. For the full article CLICK HERE

 
WOD:
Back Squat 1-1-1-1-1-1-1 reps

 
After-party:
21-15-9
Calorie row
Push press 95/65
Pull ups

Jan 27 2010

Thursday

Posted by Miles Davis
IMG_4034
Source: Flickr

CrossFit HQ Rest Day

You can make up any of the past 3 WOD's or try this one:

3 rounds for time of:
10 Standing Broad Jumps (minimum of 6 feet per jump)
21 KB Swings 2 pood
24 Push Ups

This WOD has been created on Beyond The Whiteboard, so chances are you'll see it again!

Jan 26 2010

Wednesday

Posted by Miles Davis
paleo meatballs
Source: Flickr

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

 

Today's Paleo/Primal recipe:
Paleo Mini-Elk Meatballs in Sweet and Spicy Sauce
--via Cosmopolitan Primal Girl

It’s a great recipe because you can modify the consistency with the texture of your onion/garlic and the amount of stock that you add. I made this one more smooth by mincing the garlic and onion and adding more stock. Here is the formula I used:

Ingredients (Makes about 4 Cups)
- 1 6oz can tomato paste (preferable organic)
- 2 Cups beef stock
- 3 Cloves Garlic – minced
- .5 of an onion – minced
- 2 tablespoons Dijon mustard (i used a spicy garlic dijon that added a bit of a kick)
- 2 tablespoons apple cider vinegar
- 1 tablespoon Extra Virgin Olive Oil (EVOO)
- 1 teaspoon sea salt
- 2 tablespoons chili powder
- 1 sprinkle of cinnamon (1 tsp)

Directionsread more...

Jan 25 2010

Tuesday

Posted by Miles Davis
IMG_3823
Source: Flickr

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

* We will scale the weight and number of rounds according to each of your strength and skill levels.

Jan 24 2010

Monday

Posted by Miles Davis
IMG_4045
Source: Flickr

Coach Bergener and I after the Olympic style lifting certification

 

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps

* we will scale this WOD for each athlete based on strength and experience with the deadlift

Jan 22 2010

Saturday

Posted by Miles Davis
IMG_4058
Source: Flickr

Claude and Luana storming through 100 burpees for time!
 
WOD
Three rounds for time of:
50 Double-unders
50 Back extensions
 

Big Dawgs: As Rx'd

Pack:
Three rounds for time of:
25 Double-unders
25 Back extensions

Pups:
Three rounds for time of:
10-15 Double-unders
10-15 Back extensions

Jan 21 2010

Friday

Posted by Miles Davis
IMG_4056
Source: Flickr

Newcomer Joey completes his first WOD as Rx'd!! Nice work!
 
WOD:
3 Rounds for time of:
135/95 pound Clean and jerk, 10 reps
30 GHD situps

Big Dawgs: As Rx'd

Pack:
3 Rounds for time of:
95/65 pound Clean and jerk, 10 reps
10 GHD situps (to parallel only)
20 sit-ups

Pups:
3 Rounds for time of:
25-45 pound Clean and jerk, 10 reps
20 sit-ups
 
 
10 Ways to Forage in a Fast Food Nation
- by www.marksdailyapple.com

1. Subway Make Your Own Saladread more...

Jan 20 2010

Thursday

Posted by Miles Davis
IMG_4048
Source: Flickr

WOD:
"GI Jane"
100 Burpee-Pullups for time

 

--FAQ from www.thepaleodiet.com:

"How can I get enough calcium to build strong bones if I cut down or eliminate dairy foods and replace them with fruits and vegetables?"

"I heard or read recently that high-protein diets are detrimental to bone health. Is this true and how does it occur? Will The Paleo Diet damage my bones or give me osteoporosis?"

In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.read more...

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