Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball),Kim Malz 8:05 (20lb ball)

There are approximately 3 months until Crossfit Games qualifying season. If you are interested in going to the Georgia Sectionals you need to start thinking about what you need to work on and coming up with a plan to work on it. In what areas do you need to improve. The Games are designed to test well roundness and they will find weaknesses, exploit them and send you home crying to your mother. We are all more than willing to work with anyone who wants to compete, and help set up a program for the next 3 months.

Sunday class is at 11!!!

5 Rounds of:

or

Rest Day

Costume while not required, are encouraged.

We recognize  the need  for a healthy diet and lifestyle, and how hard it can be to maintain this over the winter holidays. Rather than holding a full out challenge, we’ll be providing more info on the blog about healthy diet and nutrition. We believe that nutrition is fifty percent (or more) of athletic performance, if you’re not fueling yourself correctly all the time you’re not going to be as strong and fast as you can be.

The Problem with Paleo Pancakes:

Paleo is as much a lifestyle as Crossfit. One of the interesting aspects of Paleo that we see is people trying to take old habits and fit them into a new mindset. This manifests itself in products like coconut ice cream, paleo chips, paleo beer and of course paleo pancakes.  The intention of these items are good, but misguided.  Your body responds as if the items were not paleo, reinforcing the cravings and bad habits you’ve developed. Change your habits and change your life.

Brenton

“Brenton“

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

Commitment vs. Compliance

We all know people who are comfortable in their jobs or lives, coasting along on their laurels — those who wish neither to advance nor evolve, but exist in a state of stasis.We often see the same thing in Crossfitters.

We can divide Crossfitters into two types of people: those who are compliant and those who commit. Compliance in Crossfit is simply doing the program. There are no attempts at advancing a skill, and diet is a mere afterthought. Commitment in Crossfit is an interest in movements and how you can make yours better. It’s an interest in advancing skills and a obsessive tinkering with nutrition. Compliance is simply doing the workouts, whereas commitment is knowing why we do the workouts we do. The best Crossfitters are the ones who show an interest in advancing themselves both physically and mentally.

Thruster 1-1-1-1-1-1-1 reps

Michael Giardina 264lbs, Heather Bergeron 165lbs.

One simple questions for today: How’s your diet? Fallen hard off the wagon, or holding strong? Primal, Paleo, Zone or otherwise; what’s your nutritional persuasion?

“Bulger“

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Kevin Montoya 18:20, Heather Bergeron 19:23, Michael Giardina 19:54,
Kim Malz 29:16 (95lbs).

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Rest Day

or

“Helen”

This weekend we raised approximately $3300 in 17 minutes. All the while being cheered on by our members and friends. It was a great day.

This money will go to outfitting the new box. With the very kind donations of labor, expertise, and in some cases, material we should be able to do much of what we planned to do. The cheering points to how strong a community we have here. Would the same thing have worked at any other business?  I doubt it, and for that we thank you all.

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs

The Coaches’ Slaughter! Be there!

Sunday’s class is canceled.

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs),Heather Bergeron 4:23 (95lbs).

In light of tomorrow’s Coaches’ Slaughter I though I would offer some words ON encouragement:

Be relentless encouraging. If you are trying to encourage some one you have to represent the potential you believe they have and make them believe it.

Be relentless positive. The difference between “You can do this!” and “You should be able to do this!” is huge.

Show them small goals. Rather than telling someone they have 19 minutes left in a 20 minute AMRAP, try telling the person they have X amount of squats left. You can reduce a monumental task like Murph into short doable sections. The easiest way to climb a mountain is one step at a time.

If you’re not sure what to say clapping loudly and saying something positive never goes amiss. Unless that person is doing double unders, then you should just stay away.

Muscle up congrats: Bex, Carl, Nelson

Rest Day

or

“GA”

(3 rds)

Run 400 meters

Barbell Carry, 150 meters (95lbs, 65lbs)

30 Walking Lunges

2 days until The Coaches’ Slaughter! Have you pledged yet?

Short thought for the day:

You don’t have to be better than the guy or girl next to you. You just have to be better than you were yesterday.

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

If you have an injury,  you should be icing. If you aren’t icing,  then you aren’t treating your injury as effectively as you could be and thus prolonging your pain.  20 minutes at a time, 5x times a day at minimum, until the pain goes away.  Be responsible, treat yourself.

Should you be icing?