Sunday October 19th Update

Posted in WODs

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First off, a big shout-out to Haley since she did such an awesome job organizing and running her annual Kettlebells for the Kids fundraiser this Saturday. So far she raised $1500 for Children’s Healthcare of Atlanta, and she still has more t-shirts for sale!

Speaking of swag, I’ll have the samples ready for the jackets this week. The light-weight zip up will be $20 and the pullover will be $40 unless we get a lot of people ordering them, then they’ll be a little cheaper. These will be prepaid only. More details will be posted on the website and at the gym once the samples are done.

And like pretty much every Friday night: Girl’s Night WOD! We’ll be cooking out afterwards this Friday, and I’ll have a sign up sheet posted at the gym so you can write down if you’ll be bringing something to the event (food, utensils, beer, cookies, beer…). I’d like to see a much greater turn out this week, including participation from our coaches, too! I’ll be doing it, so you should too! We’re doing Girl’s Nights for two reasons: 1) it’s fun and helps build the community and 2) it’s letting us practice how we’re going to run the CrossFit Open next year. The Open will be done in one big ass event every Friday during the season. If you compete, you judge as well so we can make sure everyone gets thru it in a reasonable time. We’ll have a second day to do the open wods, but we don’t want it to be such a clusterfuck as it was last year (sorry).

What to expect this week? Hmmm….

Monday – squat day
Tuesday – bench; couplet of gymnastics and barbell
Wednesday – oly; chipper
Thursday – oly; triplet of gymnastics and barbell
Friday – open gym; girls night will be either Grace or Isabel!
Saturday – oly (unlimited members) + free team wod
Sunday – open gym (unlimited members)

10/17/14

Posted in WODs

-open gym/rest day-

530am open gym
430pm open gym
500pm Sweatshop
615pm Girls Night (Fran!)

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10/16/14

Posted in WODs

A) Back squat
3×3 @ 60%

B) Hang cleans
3 @ 60%
3 @ 65%
3 @ 70%

C) Cleans
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 92.5%
1 @ 95%
1 @ 97.5%
1 @ 100%
1 @ new 1RM

D) Not for time
30 barbell roll outs
20 hip extensions

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10/15/14

Posted in WODs

A) Warm up

B) Every 6 minutes for 30 minutes
10 muscle ups
30 kb swings, 70/53
400m run
10 snatch, 135/95

C) Mandatory stretching
Yes, you!

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10/14/14

Posted in WODs

A) Behind the neck Jerk
-2RM
-any style

B) AFAFP
30 burpees
30 power cleans 135/95
30 burpees
*every minute you must stop and do 7 ball slams

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New sign-up rules

Posted in WODs

Sign up for classes as earlier as possible. Shame on me for heading to the gym without checking the schedule only to see no one signed up once I got there. If no one has signed up for a morning class by 930pm the night before then it will be canceled.

We will also consider canceling a class if only one person has signed up. We’ll need at least two people for it to be a class, otherwise it’s personal training and we charge a little more for that!

Be considerate and cancel your class as soon as possible (not last minute). If we followed the 2-person rule as listed above it wouldn’t have been a problem, but there have been a few times that a coach is on the way to the gym and the only person signed up decided to cancel at the last minute, leaving me or another coach at an empty gym.

Thanks!

Kettlebells for the Kids 2014

Posted in WODs

The gym will be closed to support Kettlebells for the Kids fundraiser on Saturday, October 18th.

http://www.active.com/canton-ga/races/kettlebells-for-the-kids-2014?int=

Even if you’re not competing you should go there to show your support and buy a t-shirt. It’s for the kids and supports Children’s Healthcare of Atlanta.

https://www.facebook.com/events/653838588025515/

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10/13/14

Posted in WODs

A) Deadlift
10RM

B) 4x
45sec l-sit hold
20 deadlifts
15 hspu

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10/10/14

Posted in WODs

-open gym/rest day-

Sweatshop
AMRAP 20
200m farmer carry
15 ball slams
15 jumping lunges
15 kb swings

Girls Night WOD
“Nasty Girls”
3x
50 air squats
7 muscle ups
10 hang power cleans, 135/95

Scaled
AMRAP 10
50 air squats
15 pull ups
15 dips
10 hang power cleans

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It was storming last night after class and AP didn’t have an umbrella =(

The Use of Ratios for Weakness Identification and Programming

Posted in WODs

First Pull – Ratios

Some of y’all have been asking about ratios lately, like how much of your clean you should be able to snatch, or what you front squat should be in relation to your back squat.

The link above from First Pull is a great article to get you started with analyzing your lifts and what type of goals you should be striving for. Just bear in mind that they used data from elite athletes, so the percentages will probably vary for your everyday athlete. And these percentages aren’t necessarily the final say-so when it comes to your ability. If you’re a few percentage points within their recommended values, you’re great! If your numbers show a much larger discrepancy, then you know what you should be training during open gym! So take a look at the article, compare your numbers, and then talk with a coach so we can get you started on the road to virtuosity.

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