The Atlanta Affiliate League’s next event is April 14th called “Season In A Day”
Register your team for this one-day team event!
Cannot wait for this!
Hilarious because it’s over the top and they made it so. Sad because I’ve personally witnessed some of these people. Great video from Crossfit Oahu.
Inspiring video; you’re never too old!!!
Linda - 10,9,8,7,6,5,4,3,2,1 of:
Time: 26min 42sec
BW: 165#
Brutal WOD after “Mr. Joshua” on Monday but I toughed it out and finished. My lower back and hams are looking forward to a rest day or two in the near future.
4 rounds for time:
Time: 22min 48sec
I look forward to doing this again in the future—once I regain some of the strength I lost—and smashing that time!
Starting to feel awesome after WODs and needing less recovery time. I want to start training more stat.
So don’t catch the bar on my collar bone when doing cleans?
8/23:
Periodization - Shoulder Press and Deadlift 3x5
“Filthy 40”
40 Med Ball Cleans 20/14lbs
40 KB Swings 55/35lbs
40 Box Jumps
40 Wallballs 20/14lbs
40 Ring Rows
Time: 17min 10sec
I was pretty disappointed with this WOD. Guess I still have a long way to go to get back to where I once was. Not to fret, I’m just going to stick at it and keep training hard. I’ll get it back!
8/24:
Periodization - Power Clean and Jerks 3x5
Tabata skills work - 8 rounds (20:10 On/Off) Double Unders, Toes to Bar, Pushups, Single-leg Lunges.
Start clock/timer and work for 20 seconds then rest 10 seconds. Repeat for all movements. 5 rounds of each of the above movements, then start over and do 3 additional rounds.
For the final 3 rounds I did leg raises as opposed to toes to bar.
Excellent day at Crossfit Addiction…
Started the morning off at 10 am with periodization of shoulder press and deadlift (3x5). This is a six week program, so I started fairly light—but happens to be heavy for me since I took so much time off. On the shoulder presses I used 75# and for the deads I used 185#.
I went back this evening at 5:30 pm for the endurance WOD:
Time: 21 min 30 sec
This WOD actually felt very awesome and although I would have liked to finish faster, I crushed this for me being back only a week and a half. I thought my time would be around 28-30 minutes. Ready for my next workout!!!
Photo credit:
Did some strength training and one of the “girls” of Crossfit—Jackie.
Worked on bench and back squat for strength; 3x5 training. Then the metcon for the day was Jackie which consists of a 1000m row, 50 thrusters @ 45#, and 30 pullups.
Time: 13min 40sec
I finished rowing around 4 min and 20-something sec. Not sure where the other 9 minutes came from haha. I felt pretty good on my pullups but there was too much resting going on. Next time I do this WOD I feel a huge drop in time coming as I am still trying to get myself back into regular training.
NFL athletes training Crossfit? Yes indeed.
So before the sun was in the sky, I was at Crossfit Addiction taking in the nice morning WOD. Today was a team WOD designed for a four people. We only had three folks for ours so on two movements someone had to double-up. Here is how it went.
4 rounds for time of:
All team members have to run the 400m together. If any member finishes before another, they must wait for all members to finish. Once all teammates are back work can begin and just like the run, if anyone finishes early they must wait before beginning the next run until all have completed their specific task. (Note: Once a task is started only that person can finish! No assistance from teammates.) As stated previously we only had three people this morning so we paired up the deadlifts and snatches. I had pullups for the first two rounds followed by burpees and deadlift/snatch in rounds three and four, respectively. Our time was 33 minutes to complete all work. Probably could have been faster, and I’m sure it would have been with a fourth. Feels good to start the day with doing work.
WOD brought to you by Crossfit Addiction. As always, participation and getting there is the biggest hurdle but they make it easy—first workout is FREE! So if you’re interested check it out here.
Overall a good week. I would have liked to gone one more day to the gym (Saturday) but my calves were trashed and the metcon WOD involved mad box jumps. Without further ado here’s the week…
Jan 18:
Strength:
Front Squats 10-7-3-3-3-3-3 weight in lbs (bar-95-125-165-175-185-205) 205# was definitely a PR for me on Front Squats. Prior to my experiences with Crossfit, I rarely used that type of squat and when I first began at Addiction could hardly come close to that.
Metcon:
“Helen”—400m run, 21 KB swings (55# KB), 12 Pullups—Time: 13min 47sec Rx’d
Jan 21: Home WODs with video footage
WOD 1: For time, do each exercise for the number of reps listed before moving on as follows; 30-20-10 of Situps, Pushups and Double-unders. Time: 11min 43sec
http://www.youtube.com/watch?v=7Dj2BDZUkCI
WOD 2: For time, perform 10 Single-arm Dumbell Snatches (5 each hand) and 15 Burpees; 3 rounds. All I had available were 25# dumbells so that’s what I used. Time: 6min 47sec
http://www.youtube.com/watch?v=118DQ1qWj6k
Jan 22:
Strength: Shoulder Press 3-3-3-3-3. After the warm-up weight in lbs 95-105-110-115-120.
I didn’t do the metcon this day because I planned on coming back to the gym on the 23rd. When I woke up my calves were more sore than the previous day, after rolling out on foam so I took it off and just stretched and massaged them out.
As always, looking forward to the next week and the next accomplishment. Please, I urge you, if you like what you read and it sounds like something you would enjoy hit up a WOD with me at Addiction. First time is free and after that you’re hooked in a good way. Fitness should be contagious and I hope I’m spreading it all around!!! Click the banner at the top of the blog for more info on Crossfit Addiction and how to contact the owner James.
As I stated in a previous post, my back was very tight and strained most of last week. I didn’t actually get any real work in until Thursday and Friday. On Thursday I just messed around at the house and did a little bodyweight WOD I made up and then some Man-Makers. On Friday I actually got to hit up Addiction for an awesome workout.
Jan 14th: Home WOD
To take it easy on my back the first time working out since Jan. 8th I came up with this quick little WOD.
5 rounds for time: Situps 10, Pushups 10, Air Squats 10, Jump Rope 50x. Finished in 6min 57sec. After a short rest followed up with 10 Man-Makers with 25# dumbells; time was 3min 33sec.
Jan 15th:
Feeling pretty good from the day before I decided to get back in the gym and test my back with a real WOD. Here’s how it went down.
Strength: Front Squats 5-5-5-5-5 (warm up sets pictured above)
Started at 135 and went up in 10# increments and completed all sets with no failure. 135-145-155-165-175
Metcon WOD: “Half Angie”
Most of the crossfitters out there know “Angie”, but for those of you who do not here is how she works. 100 reps of each of the following exercises completed in this order before moving on to the next movement; Pullups, Pushups, Situps and Air Squats. We did half “Angie”, therefore it was only 50 reps of each exercise. Time as Rx’d: 13min 21sec.
