Shoulder Press 3-3-3-3-3-3-3

Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.
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I’ve been reading a bit lately about the loss of community in modern America. This can be seen in home building (with the lack of front porches) to the prevelence of artificial cyber communites used as surrogates for real human interaction. There is an increased tendency towards isolation, solitude and withdrawal that cannot be healthy. Humans are meant to interact in groups, face to face.

Thinking of our neolithic ancestors they lived in tribes, individuals whose common goals were orientated to survival. Conceptually I think of crossfit much the same way. We are a group of like minded individuals with common goals. It is often not the workouts or the results that “sell” crossfit to someone; rather, it is the community.

Which is why I hope you all will be joining is for Family Dinner tomorrow night! It’s gonna be great.

Teela Taqueria, 7:30 p.m.

Dirty Dozen

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever14:02 (24″ box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12′ ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball)

Do you set goals on how you fast you want to finish a WOD? Or how many rounds you want to get? Why or why not?

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).

A different way of thinking about mid line stability: Take your  thumb and place it on your xiphoid process at the bottom of your sternum so that your hand is parallel to the ground. Do the same thing with your other hand on your pubic symphysis. you should then have two parallel lines formed by your hands. Try putting your back into extension and flexion, by having your hands move further apart and then moving them closer together.

If when you do a deadlift or GHD situp or back extension these your hands get closer together, you are losing your midline stability and placing yourself into an inherently less athletic and more dangerous position. Mid line stability is so vitally important that it benefits almost any movement.  Kipping pullups, yup. Hand Stand Push Ups, yup. GHD situps, if you’ve ever had a sore lower back after GHD’s chances are good you lost midline stability. Dealifting, don’t try it without midline stability!

Make Up Day

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“Alicia Myriah”

Two important emails went out last week:

The first was the evite for Family Dinner. Last time we had thirty folks and this time hopefully we’ll have more! RSVP on the evite or with us if you’d like to have a seat.

7:30 p.m.

Friday October 1st (this friday)

Teela Tacqueria

The second was about our Saturday Workout at the new location so you guys can get a sense of the drive and about how far it will be. We strongly urge everyone to come try it out and see.  There are a multitudes of ways to get onto Peachtree Industrial and it’s usually always moving, the commute may not be as bad as you anticipate.

8 a.m., 9 a.m. and 10 a.m.

Saturday October 9th

1980 Will Ross Ct., Chamblee, Ga. 30341

If you didn’t receive either email please notify nate@crossfitparagon.com repeatedly until you get put on the list.

THANKS to everyone who came out to support us at the Sandy Springs Festival!

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.
Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4
Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2
Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2

There are few books in the Paleo canon that as readable and enjoyable as Robb Wolfs. He offers a funny, peculiar take on a complex topic. Which makes the heavy weight science he delves into a little easier to take. Wolf was a lipid scientist before becoming a coach and diet guru and it shows in his writing.

You wont want to buy this book for the general prescription (although the weekly food plan is nice, if your inclined that way) or fitness recommendations (that’s what we’re for). But the explanation of the complex dietary interactions are the real gem here. If that interests you than I would suggest buying this book, if it doesn’t than maybe Cordain or Sisson would be a better bet.

Super Heavy Franimal

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs)

This coming weekend (September 25th and 26th) CFSS will be at the Sandy Springs Festival. We’ll be sharing a booth with our friends from Alliance Jui Jitsu. If you get a chance wear your t-shirt, stop on by and help us spread the word!

Saturday’s classes will be covered by special guest instructors Karin and Krissi Brown!

Rest Day

Kelly

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Kim Malz 32:57 (24″ box, 14lb ball)

Take a look at the above graph. In our eyes scaling is the attempt to decrease the amount of time spent resting and increase the amount of time working. On this graph we’d like to see less time spent below the average power output, and more above (this would of course shift the average power output).  The end result of this would be more work down in less time, therefore increasing power output. And as crossfitters we should always think about maximizing the power output in everything we do.

Our own Andrew “Donkey Sauce” Cawood runs and manages the Racemates Running Club. If you’ve been looking for folks to run with you couldn’t find a better group! Here’s what he’s got to say:

All levels are welcome!

We meet every Wednesday at 6:30 p.m. on the River at Cochran Shoals, on the I-285 side(Opposite Side of Columns Drive) and every Sunday at 8:30 a.m. same place.

We do drills, stretch and then run easy or hard, short or long depending on what you are getting ready for!

Congrats on your pregnacy Alison!

For more information please call me at 843-813-3825 or email me at: swazirunner at hotmail.com

Food for thought: Gluten containing grains have molecules that activate the opiate receptors in the brain, the same ones effected by heroin, morphine and Vicodin.  Is it any wonder than that dropping these grains poses such a challenge? Challenging but oh so necessary.

I learned this interesting fact from Robb Wolf’s book “The Paleo Solution: The Original Human Diet” except a review in the next couple of days.

Heavy Fran

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25.

This coming weekend (September 25th and 26th) CFSS will be at the Sandy Springs Festival. We’ll be sharing a booth with our friends from Alliance Jui Jitsu. If you get a chance wear your t-shirt, stop on by and help us spread the word!