09.03.03

NARF

9-15-21 Reps for Time of:
Pull Ups
Thrusters 95# / 65#

STRENGTH WOD

Warm up
We are going to be working different positions of the bar during the snatch. This warm up is to practice form and technique. Don’t rush this stuff…

2×10 of with a PVC, 35# or 45# bar
Shin to knee
Knee to Mid-thigh
Mid-thigh to full extension

then…

2×10 of with a PVC, 35# or 45# bar
Hang Muscle Snatch
Snatch Push Press
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

then…

Front Squats 3×10 @ 70%
Pistols 3×8 (each leg)
Push Ups 3×8
Strict Pull Ups 3×8
Strict Ring Dips 3×8

For the Pull Ups, if Strict Pull Ups are easy for you, then strap on some lbs. Ring Dips are strict…NO KIP, full lock out at the top and touch your shoulder at the bottom. Your hips should be moving up and down. This WOD is not for time, so practice form and range of motion here.

ENDURANCE WOD

Time Trials! All out efforts of…

Run: 2.5 Miles
C2: 2000M

MOBILITY WOD

Check the link in the right column for today’s MWoD!

HAPPY BIRTHDAY TO YOU!

Happy birthday to YOU! Happy birthday dear LIZ!!! Happy birthday to YOU!!!

Liz is our 1st Lieutenant who has been a part of CFPT since the beginning. We are SO lucky to have a coach and friend like her!

LABOR DAY SCHEDULE

FIGHT GONE BAD V

Get ready for this year’s annual Fight Gone Bad Fundraiser!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

The event format is the Fight Gone Bad CrossFit format:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20# / 14# (Reps)
* Sumo deadlift high-pull: 75# / 55# (Reps)
* Box Jump: 20? box (Reps)
* Push-press: 75# / 55# (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010. We will run one WOD that morning at 10AM.

September 2, 2010 | Filed Under W.O.D. | Leave a Comment 

09.02.10

AMRAP in 20 MINUTES OF:

5 Thrusters 95# /65#
7 Hang Power Cleans (same weight)
10 Sumo Deadlift High-pull

STRENGTH WOD

Rest Day

ENDURANCE WOD

Rest Day

MOBILITY WOD

See the link in the right navigation bar? Click it…

LABOR DAY SCHEDULE

FIGHT GONE BAD V

Get ready for this year’s annual Fight Gone Bad Fundraiser!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

The event format is the Fight Gone Bad CrossFit format:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20# / 14# (Reps)
* Sumo deadlift high-pull: 75# / 55# (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75# / 55# (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010. We will run one WOD that morning at 10AM.

LAYIN’ IT ON THE LINE

Words by Lisbeth at CrossFit Watertown

I can’t make you a better athlete. I can’t make you skinny. Or fat. I can’t make you a better person. I can’t make you a better friend, a better lover, a better mother or a better father.

I can’t make you run or row or front squat or L-sit or do handstand push-ups.

I can’t make you do anything.

You are the person with the power. The person with the choices. The person who makes the decisions. Only you can make you do anything.

All I can do is provide expert instruction, an outstanding facility, a phenomenal community, and an accepting atmosphere where it’s safe to f*** up and try again.

And results. Lots of results if you’re willing to work for them.

You have to decide if you’re ready to accept that challenge. You have to decide if you have a warrior’s soul, if you’re a CrossFitter.

I am a CrossFit coach. I am a CrossFit affiliate.

What are you?

September 1, 2010 | Filed Under W.O.D. | 10 Comments 

09.01.10

FIVE ROUNDS FOR TIME OF:

8 Chest to Bar Pull Ups
8 Strict Ring Dips*
10 Overhead Squats 95# / 65#
10 Toes to Bar
15 Sit ups

* If you cannot do ring dips, sub in 2:1 regular dips.

STRENGTH WOD

Snatch
3×50%, 3×60%, 3×70%, 3×80%, 3×85%

Clean + Jerk
3×50%, 3×60%, 3×70%, 3×80%, 3×85%

Reverse Hyper
4×10

ENDURANCE WOD

Run
10×30 second hill sprints. ALL OUT EFFORTS! Rest 2 minutes between intervals.

C2
10×30 sprints. ALL OUT EFFORTS! Rest 2 minutes between intervals.
Come into each sprint at speed to maximize the 30 seconds.

MOBILITY WOD

LABOR DAY SCHEDULE

September 1, 2010 | Filed Under W.O.D. | 18 Comments 

08.31.10

AMRAP IN 15 MINUTES OF:

5 Hang Power Cleans 135# / 95#
7 Supine Ring Pull ups*
9 Box Jumps 24″

* If you cannot bring your chest to the rings, then sub in strict pull ups!

STRENGTH WOD

Bench Press: 8×2 @ 65%

Super Set the following:
3×8
Bent over row
Press Behind the Neck (Rack Press)

Rest 2 minutes, then…
3×8
JM Press
Seated Rear Delt Raises

Go as heavy as you can while maintaining proper form. Try to increase your weight from last week by 2.5-5#

ENDURANCE WOD

Run or C2
4×5 Minute Intervals
Three minutes recovery between intervals. Keeping your pace as consistent as possible.

MOBILITY WOD

LABOR DAY SCHEDULE

FIGHT GONE BAD V

Get ready for this year’s annual Fight Gone Bad Fundraiser!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

The event format is the Fight Gone Bad CrossFit format:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20# / 14# (Reps)
* Sumo deadlift high-pull: 75# / 55# (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75# / 55# (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010. We will run one WOD that morning at 10AM.

MOVEMENT + MOBILITY

For those of you that showed up for Austin’s “Don’t Blow that Disc” seminar on Saturday, you already know the benefits of taking care of your self with chiropractic care. For those of you that didn’t attend, you missed a wealth of information. One thing that stands out in my mind was when Austin said, “if you don’t stretch or do some type of mobility work post WOD, and you just jump in your car, go home and sit on the sofa, you are dumb.” Funny stuff…but very true.

WHY on Earth would you, if you are doing CrossFit, eating Paleo/Primal and seemingly taking care of yourself that way, would you not do the maintenance work too? It’s like driving a car without ever changing the oil. It can be done, but it’s not the smartest idea.

You have excellent resources at your fingertips. The Mobility WOD, if these movements are not done in your warm ups, then do them post WOD, do them at home. Buy a foam roller, use the ones at the gym that we have provided. You can always ask Ray, myself or one of the trainers about something that is going on and how to help. Go see Monica, go see Austin…think of them as preventative maintenance.

Austin also hit home when he said that many of us sit at computers all day long, training our spines to round and our heads to go forward as we slump in our office chair (did I make you sit up straighter after you read that?). Don’t think there is anything going on there? Think again? Do you have low back pain? Are you slumping at your chair right now? Think there might be a correlation there?

Make an appointment with Austin, get some x-rays to see what is going on, get adjusted, then go see Monica to have her work on those muscles. They are both CrossFitters, they know what you are doing in the gym…that is invaluable as so many practitioners don’t know what CrossFit is or understand the movements. Don’t be that guy (or like Ray and I) and let it go years. And yes, Ray and I are both going to see Austin (finally). Stay tuned for progress reports :)

August 31, 2010 | Filed Under W.O.D. | 49 Comments 

08.30.10

CHELSEA

On the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

STRENGTH WOD

Box Squats: 6×3 @ 70%

Sumo-Stance Deadlift: 6×3 @ 70%

Reverse Hyper: 3×15

ENDURANCE WOD

Run:
Short Course = 5K
Long Course = 8K

C2: 5K

MOBILITY WOD

HELPING HAND

I received this from Jasmine last week…please help if you can!

A local food bank is running out of food!! For those of you who want to get rid of that last but of processed food I will collect it at the gym and drop it off!! So clean out your cabinets and do something good!

LABOR DAY SCHEDULE

FIGHT GONE BAD V

Get ready for this year’s annual Fight Gone Bad Fundraiser!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

The event format is the Fight Gone Bad CrossFit format:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20? box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010. We will run one WOD that morning at 10AM.

MEMBER SPOTLIGHT: CHELSEY MCENTIRE

Chelsey is one of those that walked through our doors and we knew she would be one to watch. It’s been super cool to watch how far she has come in such a short amount of time. I have no doubts we’ll be seeing Chelsey compete during next years Games season!

How did you find out about CrossFit Peachtree?
I was dating a guy who lived in Chapel Hill when I moved to Atlanta in January. He never shut up about Crossfit, but I didn’t take the time to really investigate this obsession he had…I dismissed it as a guy’s workout “thing”. I went to be a spectator when he competed in the NC/SC sectionals in March and basically walked around with my mouth open the whole competition. I had NO idea girls did Crossfit!! I was immediately convinced that I wanted to be a hard bodied Crossfit chick like these girls…I had never seen people in such great shape! So, after a weekend of watching girls (and dudes) sling heavy weights around like feathers, rope climb until their hands were bloody and blistered and run until they puked, I knew this was my new drug. I came back to ATL, googled the closest Crossfit gym to my apartment and called Ray the next day. I was in the gym that afternoon and believe I’ve come almost every day since.

Favorite WOD or lift:
Anything that involves box jumping, running or squats. Many, many years of soccer has trained me to enjoy the legs workouts. And recently after lots of practice – double unders.

Least favorite WOD or lift:
Overhead squats. If you ever look at the small markerboard or the fan in the front of the gym – BOTH have holes in them. BOTH holes caused from me accidentally throwing my bar on the ground while attempting to overhead squat…damn wimpy shoulders.

My favorite thing to do other than be at CrossFit is…
sounds nerdy, but read. I absolutely love to read. Yes, I have a library card…Yes, I camp out in book stores…Yes, I will have a gigantic library in my house one day complete with leather chaise lounge. About a year and a half ago I set a goal to read a book a week…I’m pretty on par so far (totaling almost 60 books in 16 months). I set the goal as a way to relieve unwanted stress and drama from my life – trap myself in the world of someone else – even if for only a few minutes a day.

Describe yourself in three words:
(obsessively, compulsively, freakishly) organized, artistic, goal-oriented (refer to word #1 – I evaluate my goal list every 3 months) and emotional – in a passionate about life way, not a super sensitive, cry about everything way. That was more than three words…

Three things you always find in my fridge:
Eggs, Carrots, Strawberries…and in the pantry – almonds!

Favorite restaurant in the ATL:
I’ll go with a triplet tie here: Seasons 52, La Fonda (because cheap Mexican food always hits the spot) and Surin in Highlands. LOVE me some Thai food.

Favorite WOD music:
Anything rap…pumps me up, but makes the workout more like a dance party!

What did you eat for breakfast today:
Oh the life of a sales rep – I bought clients Chick-fil-A this morning, so of course I had a chicken, egg and cheese bagel and coffee. And I typically take my cream and sugar with just a little coffee – they know me by name at Starbucks. I know…I’m working on that…

Your proudest achievement:
The day I received my letter in the mail telling me I had passed my Interior Design registration exam. Passing this exam is the equivalent of passing the Bar or Boards or the ARE (for architects). I studied 3-4 hours a day for 3 months straight for that 16 hour exam! The exam was broken into 3 sections…and most people advised me to not take all 3 sections at once. I ignored warnings, determined to pass the first and only time. That day was the culmination of months of studying with no life, four years of long, long hours in the drawings studio, and the official day that I could put letters after my name. A duel part to that achievement: after passing the exam, I was assigned to be the lead interior designer on a new 200,000sq/ft+ high school in Alabama. Many hours hunched over CAD drawings, months of construction and endless meetings with general contractors, I got to see my first large project completed – under my lead. To this day, the school’s superintendant tells me it’s one of the most beautiful schools in Alabama.

Your 3 month and 6 month goal:
Yeah! I love goals. 3 Month Goal: string together at least 10-15 kipping pull-ups, do ring dips without a band, dead lift more than #200, and get my name on the board for another WOD. 6 Month Goal: do my first muscle up, prepare to compete for the games, clean and jerk more than my body weight, and possibly get my level one cert.

Tell us about how your life has changed since CrossFit Peachtree:
A few years ago, I sadly suffered a freak racquetball accident and then an even more random dancing accident that left me both times with a dislocated knee cap and a torn ACL. After reconstructive surgery my leg muscles had dwindled down to the size of my arm – literally. It was scary how fast my muscles depleted. After 8 months of being laid up, I set a goal to run a ½ marathon once a year. Between training for races, playing on an adult soccer league and crushing some step aerobics classes at the YMCA, I gained my leg muscles back, but slimmed down a lot. I was doing absolutely no strength training. I went for almost a year and a half, maybe even two years without picking up a single weight. I think that is why I didn’t even take the time to educate myself about Crossfit when my (now) ex introduced me to it in March. My life is completely different now with Crossfit. I actually enjoy lifting weights; I’m not scared to lift heavy weights even. I am the girl that always had sticks for arms and now I get compliments on my arms on a daily basis. I spend less time working out and I am achieving better results that I’ve ever had. I don’t argue with myself about going to the gym…instead I wake up and the first thing I do is eagerly check the blog to see what I’ll be doing at CFPT that afternoon. I make working out a priority – sometimes even a first priority to hanging out with friends…They can wait until after I get my workout in. And honestly, I feel stronger that I’ve ever felt…even through having a collegiate “strength” coach, I never imagined changing my body like I have. Every chance I get, I tell someone about Crossfit…hopefully find more crazies like me that enjoy kicking their own ass on a daily basis – walking away feeling like you can conquer the world.

Paleo? Primal?
Mostly Paleo…Though Mexican food and cherry coke zero’s are my vice. Honestly, it will be a small miracle if I can ever do straight Paleo…I think we all deserve a few cheats every now and then, right?

If yes to Paleo or Primal…tell us about how you made the switch. Any challenges? Did you go cold turkey on grains?
I honestly am one of those fortunate people who pretty much could always eat what I wanted…burning as many calories as I did with soccer, I ate lots of carb loaded foods. I love pizza, bagels, cheese burgers, french-fries, chips and salsa, and of course all the sweets – cake, cookies, ice-cream, and lots and lots of skittles. I have never been a huge cook in the kitchen…typically kept to baking goodies. My first few months at Crossfit I didn’t alter my diet at all – saw small changes in my body, but knew I needed to step it up a bit. I grocery shop on Sunday nights…so one random Sunday about 2 months ago – nothing special about that day, just decided to take the plunge, I made my Publix visit determined to only buy Paleo foods. I’ve recently cut out probably 80% of my processed food addictions and double if not tripled the amount of protein I’m eating. For the first time ever I’m getting really creative and crafty in the kitchen and challenge myself to cook at least one new meal a week. I’m that girl that always has nuts and a bottle of water in my purse. I feel clean eating life this…I feel like I’m giving my body fuel, not weighing it down with heavy crap. I never thought a good diet could make such a different in performance of workouts.

If you could meet anybody in the world…who would it be and why?
I have a small (actually really large) obsession with Lady Gaga. Some people are full of Saved by the Bell or Friends trivia; I’m full of Gaga facts. I know…weird. I love her because she’s not afraid to completely be herself: she’s bold, she’s an entertainer, she makes (albeit weird lyriced) danceable music, she’s a free spirit and she has balls the size of kettle bells to pull off some of the outrageous quirks that make her famous. I would like to bottle up her energy, her pizzazz, her passion and her creativity…and apply it to my life. Then ask her: “Where do you get your self motivation?”

August 30, 2010 | Filed Under W.O.D. | 33 Comments 

08.28.10

FOR TIME:

21-18-15-12-9-6 and 3 reps of:
Sumo deadlift high-pull 75# / 55#
Push jerk 75# / 55#

GOAT DAY

Make up any of the past Strength or Endurance WODs that you may have missed or come in and work on your goats!

MOBILITY WOD

DON’T BLOW THAT DISC!

Join Austin Cohen, DC TODAY from 10:30am – 12:00pm!

Do nothing to care for your bodies and it will most likely it will fester into a disc problem. At CrossFit Peachtree, we train at an elite level…and taking care of yourself is key to staying in the CrossFit game, keeping fit and healthy. All professional athletes have chiropractors and massage therapists for a reason!

Come listen to our very own Austin Cohen, DC (who is featured on CNN) and learn the best practices for keeping a healthy spine. Topics include:

* See simple techniques you can perform at work to keep the discs healthy!
* Learn specific exercises to stabilize the discs in your low back!
* Learn the foundations of the spine!
* Save yourself from cortisone injections and back surgery!
* Learn how you may already have a disc problem and not know it.

August 28, 2010 | Filed Under W.O.D. | 2 Comments 

08.27.10

FOR TIME:

20 Power Cleans 135# / 95#
800M Run
20 Front Squats (same weight)
400M Run
20 Deadlifts (same weight)
200M Run

STRENGTH WOD

Back Squats: 8×2@60%
Deadlift: 8×2@60%

-then-

Superset the following:

4×10
Split Squats (each leg)
RDLs (each leg)

Rest 45 seconds

4×10
Barbell Step Ups (each leg)
Pistols (without any support, if possible)

ENDURANCE WOD

All sports
10:5×20

10 seconds on, 5 seconds off, 20 rounds

MOBILITY WOD

HAPPY BIRTHDAY TO YOU!

Happy birthday to YOU! Happy birthday dear MIKE HALL! Happy birthday to YOU!

WELCOME TO…

Darby, Brandon and Tori! We are super excited to have you at CrossFit Peachtree!

FIGHT GONE BAD V

Get ready for this year’s annual Fight Gone Bad Fundraiser!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

The event format is the Fight Gone Bad CrossFit format:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20? box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010. We will run one WOD that morning at 10AM.

DON’T BLOW THAT DISC

Join Austin Cohen, DC Saturday, August 28 · 10:30am – 12:00pm! RSVP here…

Do nothing to care for your bodies and it will most likely it will fester into a disc problem. At CrossFit Peachtree, we train at an elite level…and taking care of yourself is key to staying in the CrossFit game, keeping fit and healthy. All professional athletes have chiropractors and massage therapists for a reason!

Come listen to our very own Austin Cohen, DC (who is featured on CNN) and learn the best practices for keeping a healthy spine. Topics include:

DISPOSABLE HEROS WOD

Marine Sgt. Brad Mckee and “The Disposable Heroes Project” will be holding a fundraising WOD at CrossFit Atlanta. The Disposable Heroes Project is a non-profit organization with a goal to raise money and awareness for our wounded veterans. Brad’s first fundraiser was an amazing 100 mile run and now he will be holding an event at CFATL. Please come out and show your support for our Heroes. The workout will start at 7pm. Th…e minimum donation to workout is $15.

“The Disposable Heroes WOD”
5 rounds for time:
400m run
40m of lunges
25 knees to elbow*

25 Push ups
25 burpee pull ups

* 5 burpees everytime you drop from the bar during knees to elbow

For more info on “The Disposable Heroes Project”, check out their facebook page or www.thedisposableheroesproject.com

August 26, 2010 | Filed Under W.O.D. | 14 Comments 

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