New Years Eve

2009 Barbell Complex.

W.O.D. 12.31.08

Involving 9 moves in sequence, 20 times.

Increase the weight after each set performed without setting down the barbell.

1. Power Clean

2. Front Squat

3. Push Press from Chest

4. Over Head Squat

5. Push Press from Behind the neck

6. Back Squat

7. Push Press from Behind the neck

8. OH Lunge (L/R)

9. OH Lunge (R/L)

Video:

Midline Stability Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

note on the video...this is what I've been talking about with the Kegel's before lifts, etc. And that the stability doesn't always come from the "vanity" muscles like rectus abdominus. Let's not forget about transverse abdominis.

New Year Wishes:

When the clock strikes twelve on December 31st, people all over the world cheer and wish each other a very Happy New Year. For some, this event is no more than a change of a calendar. For others, the New Year symbolizes the beginning of a better tomorrow. So, if you look forward to a good year ahead, spread happiness with these wonderful New Year wishes.

Irish toast:

In the New Year, may your right hand always be stretched out in friendship, never in want.

Breaking in the Boxes.

W.O.D. 12.29.08

"Kelley"

5 Rounds for time:

400M Run

30 Box Jumps (21"/25"/29")

30 Wall Balls (14/20)

Video:

Never Forget, CrossFit Hampton Roads - video [wmv] [mov]

Quote:

"If everybody was satisfied with himself there would be no heroes"

-Mark Twain

Results:

Jen C.-32:57

Danielle-34:24

Paul-33:04

Laura-33:04

Doreen-31:13

Aimee-31:17

Scott-32:27

Jason-39:30

Doug-33:02

Joe-54:42 (29" box)

Tim M.-47:59

Miranda-22:06 (3 rds)

Evan-26:45 (3 rds)

2009 Schedule.

Monday 5:30PM/6:30PM

Tuesday 5:30PM/6:30PM

Wednesday 6:00AM

Thursday 6:00AM

Friday 5:30/6:30PM

Saturday 12:00PM/1:00PM

Sunday 9:00AM/10:00AM

Reminders:

12/29/08- 5:30PM/6:30PM

12/30/08- open gym 7:30PM

12/31/08- 6:00AM

1/1/09 closed-"Happy New Year"

1/2/09- above schedule begins

Sit-ups galore and Double Unders too.

W.O.D. 12.28.08

Annie +

50-40-30-20-10

Double Unders (sub Jump Rope 150-120-90-60-30)

Sit Ups

Push Ups

Article:
Click here to read about local affiliate CrossFit Apex.

Quote:

"There's no shame in knowing; the shame lies in not finding out."

-Russian Proverb

Results:

Laura 15:44

Aimee 16:04 (DU)

Josh 16:56

Doreen 17:05

Chris-20:24

Jeff 23:16

Nicole 25:00

Paul 25:06 (DU)

Danielle 27:50

Tim P. 28:00 (DU)

Cindy 28:30

Jason-33:36 (DU)

Tim M. 35:08 (DU)

What do you do with Parallette bars?

W.O.D. 12.27.08

1 -100 M Sprint

2- Barbell Thrusters

3-Push Press

4-Parallette Push ups

5-KB SDLHP

6-Ring Dips

7-Pull Ups

8-WallBalls

9-KB Swings

10-Sit Ups

11-Squats

12-Burpees

Begin with 1 and then build up in succession completing the sequence backwards...2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1...all the way to 12 ending at 1.

Results-

Scott-28:53

Ted-29:33

Aimee-30:37

Josh-31:57

Jen C.-34:36

Doreen-34:59

Jason-37:45

Jeff-40:31

Tim M.-40:52

Jill-41:24

Ray-52:00

Joe A.-1:22:49

Video:

Gillian Mounsey by CrossFit South Brooklyn - video [wmv] [mov]

Quote:

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

-Lou Holtz

Merry Christmas!

W.O.D. 12.25.08 and 12.26.08

Rest Day.

Quote:

"I stopped believing in Santa Claus when I was six. Mother took me to see him in a department store and he asked for my autograph. "
-Shirley Temple

CrossFit Total.

W.O.D. 12.24.08

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts.

Quote:

"Genius is one percent inspiration and ninety-nine percent perspiration"

-Thomas Alva Edison

Results:

Paul-625

Tim M.- 825

Scott- 780

Jason- 765

Jen C. -335

Joe-900

"Happy holidays to everyone!!!"

Just a reminder, Saturday (27th) class 9:00AM, Sunday(28th) 9:00 and 10AM, Monday (29th) class 5:30/6:30PM, Tuesday(30th) Open Gym 7:30PM, Wednesday (31st) class 6AM.

The T-Shirts have arrived.

Shirts are $20.

Happy 29th Birthday Danielle!

Danielle had to hold her wall sit until everyone completed their burpees, if she failed, burpees would have to be done again by all! Congrats Danielle for outlasting the burpees!!

Results from W.O.D. 12.22.08:

Lucky 7:

7 Rounds for time

7L/7R DB Snatch

7 OHS

7 KTE

Jon-16:19

David-15:45

Paul-18:05*includes a good luck round (we think!)

Doreen-14:13

Danielle-16:38

Nicole-16:06

Jeff-16:53

Miranda-16:59

Hannah-15:04

Tim M.-21:46

Chris-21:48

Dawn-17:15

Jill-17:33

Jen C.-19:09

Doug-17:58

Joe A.-39:36

Laura-18:08

Tim P.-17:45

Notes:

See you all tomorrow for Open Gym at 7:30PM!

There has been talk of Fran, Cindy and Muscle Up work!!

All are welcome.

Oh CrossFit Tree.

A CrossFit Christmas tree (courtesy of CrossFit North Atlanta): Athletic tape, stopwatch, marker, fractional plate. What's missing? Bar clamps? Jump rope?

W.O.D. 12.22.08

7 Rounds:

7L/7R DB Snatch (20/30)

7 OH Squat (45/65)

7 KTE

Article:

'Starting Strength' An Interview with Mark Rippetoe

Quote:

Our greatest glory is not in never failing, but in rising up every time we fail.

-Ralph Waldo Emerson

W.O.D. 12.21.08

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups10 Push-ups15 Squats

Results:

Laura 16

Scott 16

Tim P. 16

Jason 11

Danielle 11

Jill 13

Aimee 24

Video:

"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]

Quote:

The road to success is dotted with many tempting parking places.

-Anonymous