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

PATIENCE IN CROSSFIT

(Words by Lisbeth Darsh/CrossFit Watertown.)

When we think of CrossFit, we don’t often think of the term patience. CrossFit is about going hard and getting results, right? Stronger, faster, quicker, harder? Tear it up, knock it down, 3-2-1-Go!

Yes. And no.

See, to build anything you need hard work. But nothing grows overnight. As stupid as it sounds, you have to tend the garden for a long time before you grow some tomatoes. We know that when it comes to plants, but we forget it when it comes to growing athletes. Or just plain people, too.

You’re not going to learn how to snatch well overnight. Nor will you perfect POSE running in an afternoon. Or a week. Or a month.

The simple truth of the matter is that good things take time. And great things take even more time. To think that anything worth its salt will grow overnight is simple foolishness. The best gardeners and the best athletes share a common trait: patience.

So lace up your sneakers, get your barbell ready, open your ears and listen. Learn. Make mistakes. Learn from them. Wait. Try again. Mess up again. Wait. Have patience. Persevere. Then, act. You might be surprised by the results.

Not doing something all the time is not the same thing as doing nothing. We forget that in CrossFit, and in life.

Learn a little patience. Give good things a chance to grow.

08.25.10

HUMP AROUND

21, 15, 9 reps of:
Push Press 135# /95#
Ring Dips
Burpee
Run 200M after each round.

So, 21 of all three, then a 200M Run. 15 of all three, 200M run, and so on…

STRENGTH WOD

Bench Press 12×50%, 10×60%, 8×60%, 6×2x65%

then

Superset the following:
3×10
Rack Press 95# /65#
Barbell Bent Over Row (same weight)

rest 45 seconds

3×10
JM Press 65# / 45#
Seated Rear Delt Raise 45# / 30#

Weights are SUGGESTED only…if you can go heavier and maintain form, then do it. If you can’t go with the recommended weight…go lighter. Remember, these are supplemental exercises…

ENDURANCE WOD

Run: 10×200M Sprints with 5x recovery.
C2: 10×30 calories with 5x recovery.

If it takes you 45 seconds to run or row, your recovery time would then be 3:45.

WELCOME TO…

Wendy and Jay! We are super excited to have you as the newest members of CrossFit Peachtree!

GREAT JOB TO…

Tori! We are looking forward to seeing you back again very soon.

LABOR DAY SCHEDULE

• No Noon Classes on Thursday 09.02 or Friday 09.03
• We will be CLOSED on Sunday 09.05 and Monday 09.06; with the schedule returning to normal on Tuesday 09.07.

MEMBER SPOTLIGHT: JOYCE SWEENEY

I will never forget when Joyce walked into CFPT to check out the place…I had to ask her to schedule and intro and come back. She was so positive and upbeat and excited about everything, not to mention had a great sense of humor, I immediately dug this chick! Joyce came back, did her intro and kept that same attitude through her entire experience with Helen…it was fantastic. All these months later, she is one of the loudest cheerleaders when she is done with her WODs, encouraging everybody else to push as hard as she does when she works out. It’s been awesome to see how far she has come in such a short amount of time, super cool to see how great she is cheering everybody on and even more fun to see her and Jay work out together now…I’m super glad she saw our sign back in April .

1. How did you find out about CrossFit Peachtree?
Jay had been blabbing on about CrossFit for two years. CrossFit this and CrossFit that, you’d swear he was sleeping with CrossFit the way he talked about it. One day in April I was stopped at the light at Bennett Street and saw the sign for CrossFit Peachtree. I said I better shut him up once and for all and the rest is history .

2. Favorite WOD or lift:
I love BJ’s and Snatch! Wait…no, I don’t. I love Thrusters, no really I do. They work freaking everything on me and I feel like crap after them! In the words of Peter Griffin, “Awesome!”

3. Least favorite WOD or lift:
Overhead squats can piss off for good!

4. My favorite thing to do other than be at CrossFit is…
I like to harass homeless people on the weekends

5. Describe yourself in three words:
Crazy Irish Fuck

6. Three things you always find in my fridge:
Beer (hey it’s my heritage), milk, and steak

7. Favorite restaurant in the ATL:
R. Thomas! You can have a great conversation with the birds!

8. Favorite WOD music:
Anything hard and fast – Korn is a favorite

9. What did you eat for breakfast today:
“EGGS” THAT WERE PASTEURISED…WORST EGGS EVER COURTESY OF JAY’S SHOPPING! RUBBISH!

10. Your proudest achievement:
Convincing Jay to give me all his money

11. Your 3 month and 6 month goal:
To be able to deadlift 225, man pushups and kipping pull-ups without a band…and beat Jay at a WOD!

12. Tell us about how your life has changed since CrossFit Peachtree:
True story – I was sitting in a meeting getting ready to present in front of some higher ups and to calm myself I thought, “Bitch you finished Angie last Friday, you can handle this” I am more of a bad ass which I thought was impossible.

13. Paleo? Primal?
I think a little bit of both maybe? More so Primal…whichever one is more accepting of milk and beer

14. If yes to Paleo or Primal…tell us about how you made the switch. Any challenges? Did you go cold turkey on grains?
Yes, cold turkey on grains…I haven’t really missed grains much. I do miss cupcake noms . I trip and fall on cupcakes all the time, strangest thing.

15. If you could meet anybody in the world…who would it be and why?
Dave Chappelle – “Fuck yo couch”

16. You and Jay are both CrossFitting now…do you like working out together or do you like to compete against each other?
Together – Jay has my name tattooed into his side….he better represent or we have a problem

08.24.10

AMRAP in 16 MINUTES OF:

3 Power Snatch 95# / 65#
3 OHS (same weight)
15 Box Jumps 20″
15 Sit ups with Wall Ball 20# / 14#

Sit ups = wall ball starts over head, touching the floor and must touch the floor between toes, floor to floor.

STRENGTH WOD

Snatch: 5×2 @ 75-80%
this is a FULL snatch

Clean and Jerk: 5×2 @ 75-80%
full squat clean!

Overhead Squat: 3×3 @ 70%

ENDURANCE WOD

Run: SC = 20 Minutes; LC = 30 Minutes

C2: SC = 10 Minutes; LC = 15 Minutes

WELCOME TO…

Catherine! We are very excited to have you as the newest member of CrossFit Peachtree!

MAD PROPS TO…

Maryann and Bridget R who went RX in their first WOD yesterday! Nice work ladies!

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:

• 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.

MENTAL TOUGHNESS

Article courtesy of Strive to be Fergilicious

I was struggling a couple months ago with feeling like I was mentally weak. I saw all these amazing athletes around me that, during the hardest of workouts, never had one look of pain or struggle across their face. They appeared to be immune to the torture. I never felt that way when I was working out. I feared workouts. I feared getting under heavy weights. I feared the pain that was to be inflicted upon me via thrusters. Because I feared so often, I was certain that I had some rare, possibly fatal, medical condition.

My brother Casey got his degree in physics which basically means he knows everything. Therefore, I burden him with all of my questions about life, liberty and the pursuit of chocolate. I wrote him an email asking him, as an olympic athlete, what he thought it meant to be “mentally tough”. The letter he wrote to me seriously changed my life. I am not saying that I am mentally tough by any means, but I at least have a better understanding of how to go about becoming a better person each day. I read this letter almost everyday and it has gotten me through many times of self doubt. It is long, but I promise you won’t be disappointed if you read the whole thing..especially if you feel like you may have the same medical condition that I had a couple months ago.

“First, you need to decide what you are going to do. This may sound like a simple step, or like you’ve already done it, but let me tell you, it’s the hardest, and most important step in being tough. Once you make the commitment to do something, then almost nothing can stop you. This is why it took me so long to decide to come back to lifting. I knew once I committed, nothing was going to stop me from achieving my goals, no matter what the costs, or how much workouts sucked, or how badly my body felt.

So with you, you have to really really really decide that the Crossfit Games are what you want to do. Once you decide this, the process will be easy. When you commit, it’s easier to block weaknesses out of your head, and workouts will seem like steps forward to your goal, rather than burdens. When you commit, I really believe you can do anything. Really take this decision seriously though, because if you only “half” decide you want to do it, or do it for “fun”, then you shouldn’t even worry about Regionals, and just train whenever you want to and not care about how a workout goes. If you decide to do it for “fun”, then you can’t be bothered by any performance at Regionals or any meet, because you decided not to take it seriously.

Now, either decision in your case wouldn’t be a bad one (in my opinion), just make sure you stick to your choice wholeheartedly. I read a great book recently, and it talked about how when someone commits to something, they should do it all the way, and be satisfied with whatever the outcome. So if you commit to the Games and start training as hard as you can, you have to be comfortable with the possibility that you may succeed tremendously, or fail miserably (in terms of winning and losing). The important thing is that you committed, and you did everything you could to make it happen. Trust me, if you do that, the thoughts about winning and losing seem to almost disappear. It’s about overcoming yourself, and pushing yourself to become greater than you were the day before, that’s what really matters.

I’m reading a great book right now, and while I don’t agree with a lot of points (it’s an atheist book that talks a lot about being selfish), it has a lot of great points about pushing yourself to your highest potential. He talks mostly about pushing yourself in terms of knowledge and creativity, but I think a lot of it applies to life as well. Basically, every decision you make should be a conscious one in becoming a better person. Every decision you make has meaning to it, and you pursue a better self constantly. The friends you choose, the people you surround yourself with, the food you eat, the books you read, the television you watch, how much sleep you get, everything should be a stern decision that makes you go in a better direction than the one you’re headed towards. Surround yourself with people who want to make themselves better, and who in turn push you to make you better.

One of the big points in the book is the “will to power”, which basically means that when you conquer yourself and get rid of everything that has once held you back, you can “will” yourself to do anything. This is really difficult to achieve, but think about how much it could help if you just strive for it. If every time you have a bad day, or feel a negative emotion, or have a bad workout, you “will” yourself out of the poor mindset, refusing to let it beat you down, and just continue your journey in becoming the best you can be. I’m not saying you can be like this every day, but the important issue is that you are truly DOING it. You’ll slip up, you’ll still have bad days, but as long as your moving forward, and not letting yourself continue to slip, then there’s nothing you can’t do.

Mental toughness for me has always been hard to explain. I’ve never really thought that I was mentally tough, but the reason why I was successful in meets is because I KNEW what I was capable of. I can’t tell you how many times I’ve wanted to quit lifting, or give up, but I didn’t because I committed to what I was doing. That was one thing Mom and Dad taught us that is invaluable; to never quit. When you commit to whatever it is in life, make sure it’s a positive direction, and just don’t quit. Fight with all of your being to achieve what you set out to, and know that you’re becoming a better person because of it. So even if you have a bad day, or hate Crossfit, or lifting, or school, or whatever it is, you can still have the confidence that what you’re doing is making you better in some way, and that is a beautiful feeling.

A lot of this may not seem like it pertains to mental toughness, but when you think about it, what does that mean anyway? Toughness means you fight through pain, or discomfort, and continue striving forward. But why would you do this in the first place? It seems against our nature to put ourselves through pain and discomfort, so why bother? The answer is this; because we are committed to making ourselves better, committed to be something greater than what we currently are. Think about the people who are tough, the one thing they have in common is that they’ve committed to something. Whether it’s becoming healthy, smarter, a better parent, or a Crossfit Games champion, they decided it was what they wanted, and they didn’t care how hard it became, or what obstacles showed up, nothing was going to stop them from following through with the decision they made.

The last thing I’m going to say is that while all of this seems draining, and challenging, it also has to be fun. Commitments can be joyous, they don’t have to be discouraging and hard all the time. I committed to being a husband, that doesn’t mean it’s a burden. It’s challenging, and tough at times, but I love every minute of it because I DECIDED that it was what I wanted to be. So take comfort in knowing that no matter what decision you make, or what direction you want to pursue, it’s going to be amazing because it’s your path, your decision, your direction. There’s beauty in the successes and the failures of your journey. Soak up every ounce of it and know that you’re becoming a better human being. ”

08.23.10

FOR TIME:

400M Run
30 Kettlebell Swings 55# / 35#
30 Goblet Squats (same weight)
400M Run
20 Kettlebell Swings
20 Goblet Squats
400M Run
10 Kettlebell Swings
10 Goblet Squats

STRENGTH WOD

Box Squat: 5×3 @ 60%
pause on the box, fully relax your hamstrings and then explode up!

Sumo Stance Deadlift: 5×3 @ 60%
quick pick up! explode and drop or go down quickly (keeping perfect form).

Reverse Hyper: 3×15 @ your max weight

ENDURANCE WOD

Swim, Bike, Run, C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

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:

• 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.

SURVIVAL OF THE FITTEST

Ray and I could not be more proud of everybody this weekend! CFPT represented at the Survival of the Fittest challenge…from some kick-a** competitors to an amazing cheering section, it really hit home with us, once again, why we do what we do. You guys are all amazing…

It was awesome to watch, what Ray and I are fondly calling, “The New Crop” compete at their first CrossFit challenge. Most of them have been doing CrossFit for less than a year, they are hungry, they are good, and they are exciting to watch. If you weren’t there, you definitely missed out. Cesar, James, Meghan, Chelsey, Veronica, Hannah, Glenda, Katy and Lis all put everything they had out there. I wish we had final results because I know they all placed at the top of their heats!

And for the cheering section…you guys ROCK. It’s amazing to see how many of you head out to these events to support the athletes. I don’t think you know how much it means to them to have you there, or to us, we couldn’t be there at the start of the event, but knowing you guys were there cheering them on, it meant a lot. Hunter, with his WOD list, was the one to go to when trying to figure out what the heck was going on. Christine provided me with continual updates since all our peeps were in staggering heats and we couldn’t be there for everybody. Lindsey was the photographer extraordinaire. And James was the best fanner ever . Bridget R, Jay, Joyce, Donice, Eric, Bobby, Raul, Lauren, Jaclyn were all there screaming their heads off for everybody…it was great (hopefully I’m not missing anybody).

I cannot wait for the 2011 Games season. I can’t wait to see how much stronger, faster, better everybody gets. There isn’t a doubt in my mind that CFPT is going to put some fierce competitors out there.

08.21.10

FIVE ROUNDS FOR TIME OF:

15 Wall balls 20# / 14#
30 Walking Lunge Steps (15 each leg)
20 Strict Situps

STRENGTH + ENDURANCE WOD

Make up any that you may have missed this week or work on your goats!

BEST OF LUCK! To Scott and Katie O at their triathlon today!

---

SURVIVAL OF THE FITTEST TODAY!

Good luck to all our competitors at Survival of the Fittest today!!

← Previous Page — Next Page →