April 2010

Apr 30 2010

"What the Fran??"

Posted by Miles Davis
IMG_4496
Source: Flickr

CF HQ Rest Day, make up any of the past 3 WOD's or tackle the infamous "Fran"...
 

Fran
21-15-9 reps of:
Thruster (95/65)
Pull-ups

*WOD will be scaled accordingly for the Pack and Pups. There will be a 12 minute limit.

Apr 29 2010

Freaky Friday

Posted by Miles Davis
IMG_4508
Source: Flickr

Newcomer Nadir squatting to a box to ensure proper squat depth

CrossFit HQ WOD:
Front squat 3-3-3-3-3 reps

 
CrossFit South Cobb WOD:
"Exodus"
3 rounds for time:
15 Deadlifts (225/185)
21 Box Jumps (24/20)
200m sprint

*Try either one or BOTH if you dare...

Try Us Out For One Free Session

Free workouts are held each Saturday from 9am to 12pm. No need to make an appointment, we'll be expecting you! During your visit we will give you a tour of the gym and will also asses your fitness level after you've completed our complimentary workout. For any other questions, please call Miles at (404) 310-5332.

Apr 29 2010

Thursday

Posted by Miles Davis

If you think grass-fed beef is just a gimmick...watch this!
 

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Apr 27 2010

Wednesday

Posted by Miles Davis
IMG_4483
Source: Flickr

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

 
For the Pack and Pups, we will work on muscle-up progressions instead of full blown muscle-ups!

Apr 26 2010

Tuesday

Posted by Miles Davis
03-2010 484
Source: Flickr

CrossFit HQ Rest Day. Make up any of the past 3 WODs or try this:
 

"Quarantine"
3 rounds for time:
Run 800m
25 push-ups
15 front squats (135/95)

 
Benefits of the Paleo Diet
--via paleo-recipes.com

Long Term benefits

Typical western foods are low in minerals, vitamins and soluble fibre but high in fat and salt.

There is much evidence indicating that some of these dietary factors are important causes of common western disorders like heart disease, stroke and diabetes.

These are rare or almost non-existent in populations who have not hanged their diets much since paleolithic times.

Only westernized civilisations suffer from ageing being accompanied by increased weight and blood pressure. Cardiovascular disease, diabetes, osteoporosis, rickets and other common western diseases can probably to a large extent be prevented by diets resembling those of hunter-gatherers.read more...

Apr 26 2010

Monday

Posted by Miles Davis
IMG_4313
Source: Flickr

“Paul”

Five rounds for time of
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

 

*This WOD will be scaled for the Pack and Pups!

Apr 23 2010

Saturday Sweat Fest

Posted by Miles Davis
IMG_4468
Source: Flickr

Claude loves the GHD so much, he told us he wanted one for his basement...now that's some love!!

 

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

*WOD will be scaled for the Pack and Pups

Apr 23 2010

Friday

Posted by Miles Davis
IMG_4469
Source: Flickr

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Big Dawgs:
As Rx’d

Pack:
Five rounds for load and time of
Back Squat, 3 reps
15 Dips

Puppies:
Four rounds for load and time of
Back Squat, 3 reps
10 Dips or Bench Dips

Apr 21 2010

Thursday

Posted by Miles Davis
IMG_4470
Source: Flickr

CF HQ Rest Day:
Make up any of the past 3 WOD's or try this below:
 

Strength
Bench Press
5-5-5-5-5 reps

Metcon
5 rounds of:
:30 Rowing, record avg 500/split time.
1:30 rest
:30 Burpees, record reps
1:30 rest

Each of these intervals are All Out Efforts. Don't pace or game this WOD, each one should be a max effort. The work/rest ratio is 1:3 to allow for sufficient recovery. Record your scores for every round.

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