11.23.08

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Or, come in today for our group workout.

November 23, 2008 | Filed Under W.O.D. | Leave a Comment

11.22.08

Clean and Jerk 1-1-1-1-1-1-1 reps

Come in for an alternate workout.

Congratulations!

To Megan who got her first kipping pull up yesterday…during her second week at CrossFit Peachtree!

November 22, 2008 | Filed Under W.O.D. | 4 Comments

11.21.08

CFHQ WOD

Run 5 K

Post time to comments.

OR the alternate workout:

Tabata This

Pull Ups
Push Ups
GHD Sit ups
Squats

Perform each exercise for 4 total minutes, 20 seconds of work 10 seconds of rest. There is a two minute break in between each exercise (meaning two minutes between pull ups and push ups). The lowest rep count for each is your score.

November 21, 2008 | Filed Under W.O.D. | 26 Comments

11.20.08

The Angry Old Man

38 Burpees
38 Wall Balls 20# / 14#
38 Ring Dips (sub in regular dips)
38 Walking Wall Ball Lunges 20# / 14#
38 GHD or Wall Ball Sit Ups
38 Burpees

Happy Birthday Ray :)!

Welcome Melanie!

We are super excited to have you at CrossFit Peachtree!

November 20, 2008 | Filed Under W.O.D. | 23 Comments

11.19.08

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Welcome Dan :)!

Winning the Battle of the Buldge

US Army Major James Maxwell began CrossFitting to lose weight.

“Are you kidding me?” I couldn’t believe it. I weighed over 200 pounds again. How is this possible? I had been in the army for over 16 years, doing daily PT, lifting weights…and was over 200 pounds. Diets, starving, taking caffeine pills…over 200 pounds. Thirty-five years old and five-foot ten inches tall…over 200 pounds.

It worked. He lost about 15lbs in 3 months, and was down nearly 30lbs a few months after that. But by the time he took his Level 1 Certification in August, 2008, and CrossFit West Point (now known as Black and Gold CrossFit) was born, CrossFit was not just about losing weight. Read more…

November 19, 2008 | Filed Under W.O.D. | 36 Comments

11.18.08

Push jerk 1-1-1-1-1-1-1 reps

3 rounds for time
25 Wall Balls (20# / 14#)
25 Box Jumps
25 Knees-to-Elbows
400M run

Push Jerk…[wmv][mov]
Push Jerk Elements…[mov]

Awesome job…

last night Dan! We hope to see you back soon!

November 18, 2008 | Filed Under W.O.D. | 17 Comments

11.17.08

Helen

Three rounds for time:
Run 400 meters
55# / 35# Kettlebell X 21 swings
12 Pull-ups

Post time to comments.

If you are like us, cooking dinner after working and the gym is hard…you’re starving and you want food…NOW. No, that doesn’t mean running to Mickey D’s. Try using a crock pot :). Here is one of my favorite recipes…

Chicken Pasta & Chickpea Stew

1 cup celery (I use 2-3 stalks)
3/4 cup carrots (I use 3)
1 onion chopped
2 garlic cloves minced
3 cups purchased marinara sauce (I use 2 jars of Paul Newman’s)
3/4 cup low sodium chicken broth (or less, depending on how thick you want the sauce)
1 can chickpea (garbanzo beans)
1/2 teaspoon black pepper
8 ounces boneless, skinless chicken breasts, cut into 1 inch pieces (I use 2 chicken breasts)
parmesan cheese
Barilla Plus Penne or Elbow Pasta

Add all ingredients to your crock pot and cook on low for 6+ hours. To save yourself even more time, precook the pasta :). Sprinkle with cheese and enjoy!

This recipe makes about 6 servings…and makes great lunch leftovers.

Nutritional Values per Serving
Calories 237
Fat 7.1g
Protein 15.5g
Carbs 28.1g
Fiber 5.8g
Cholesterol 29mg
Iron 2.5mg
Sodium 724mg

November 17, 2008 | Filed Under W.O.D. | 25 Comments

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