Southeast Regional Champs!
CROSSFIT NORTH ATLANTA
Welcome to CrossFit North Atlanta, one of Atlanta’s oldest and most established CrossFit facilities. Here, our mission is simple. We instruct and educate, you work and earn your results. We thrive on the improvements and progress of our membership, as we continue to push the limits of elite fitness.
We construct our programming and define our fitness by an individuals competency in respiratory and cardiovascular endurance, strength, stamina, flexibility, power, speed, coordination, agility, balance, and accuracy. It is by these tenants that we ensure functionality, intensity, and variety. CFNA welcomes all fitness levels, as we can accommodate any and all fitness and lifestyle goals.
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GETTING STARTED AT CFNA
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Thursday
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Susan M. knocking out some thrusters
Lift-
Front Squat- 3 EMOM x 5 @80% of 1RM Front Squat
+
21-15-9
Pullup
Ring Dip
Box jump- 30/24”
Rest Day
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Lunch crew devastation after Tuesday's 20min. amrap Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.
Time to get your run(s) on.
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MC- rope is moving so fast you can't even see it.
1600m run x 3- rest 10 min between efforts
Run 1 - recovery
Run 2 @ 80%
Run 3 @ 90%
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SDS/PPS Friday
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Fudger.....(You create the caption)
SDS
Power Clean- Work up to 1RM ( no more then 3 failed attempts)
5x15 Back Squat- 60% of 1RM- rest 3 min between each set
PPS
5 sets: increase load per set- rest 4 min between each set
3x Squat Clean + 1 jerk on last rep- start with challenging weight
AMRAP Pushup
Max Height Box jump- increase height of box each set- challenge yourself
Thursday
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;)
Kerry B. making friends with the 20 pounder...Lift-
Deadlift- 2 EMOM x 10 min @ 90% of 1RM Dead
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB sdlhp @70/53
Burpee
Crossfit School in Kenya?
Really cool initiative and our friends at CFATL are holding a workout fundraiser on May 18th to help support the cause. You can find out more about it here.
Little Bit O' Regional Fun
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Diane making it look like "candy" weight
REGIONAL WORKOUT 4
50x Back Squat@135/95
40x Pullup
30x Shoulder to Overhead@135/95
50x Front Squat@85/55
40x Pullup
30x Shoulder to Overhead@85/55
50x Overhead Squat@65/45
40x Pullup
30x Shoulder to Overhead@65/45
There is a 22min time cap on this, we are allowing (and recommend) cutting the reps in half for a more realistic chance of getting through it.
T-Rex
and Whiteboard for ALL!
CFNA has purchased a 100 user liscence for Beyond the Whiteboard. If you were already using BTW to log your workouts you will receive notice that your billing has stopped. If you are not currently a user... then go set up your account. It is free for CFNA members! [or the first 100 to sign up at least.]
This is a powerful tool and we will be using it alot more. The WOD will be set-up each day allowing for quick and easy entry. You can adjust variables like weight and reps to exactly what you did.
We will be using BTW for Elements, CFNA STRENGTH, Lockdowns, and pretty much everyhting else. You might as well assume it is mandatory for all CFNA members... so get on it and start loggin'
Dancin Dirk is the new admin for BTW, email him with any questions. D Nix and Whit Lanier have been managing our account up to this point and will remain admins as well. You can also hit them with any questions.
Click here for the CFNA page, and create your account now.
T-Rex
Monday Funday
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Kerry with an elite clean... excellent rack... check out those elbows
Lift - Hang Clean- 2 EMOM x 10 min @ 85% of 1RM Clean
Then,
21-15-9
Power Snatch- 95#
Wallball- 20/14
Toes to bar
Friday
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Lee M. getting heavy.
SDS: week 1
A. Back squat- work to a heavy single.
B. deadlift- work up to a 90% double
C. Deadlift- 85%- AMRAP
D. 2x 20 KB swing- Heavy
PPS- Phase 3:
7 sets:
3x Front Squat- increase load per set
5x High Plyometric Box jump- increase height per set.
-rest 3-4 min per set-
Strength Development Series starts Friday
Enrollement still open
DON'T MISS OUT
SDS is the entry point and prerequisite for other series in our new CFNA STRENGTH PROGRAM.
Classes start this Friday 5/4
6:15 AM with Keith K
5:15 PM with Matty B
Thursday
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David S. getting ready for takeoff.
Skill:
Pullup technique work
+
20 min AMRAP
20x pullup
30x kb swing@53/35
40x box jump
We are Team Cockdiesel!
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Thanks to everyone who supported us over the course of the past several months. The final outcome was a little heartbreaking but we wouldn't trade the process for anything. Bonds were made, new friendships were formed or deepened and regardless of what the numbers may show, I still truly believe we're a Top 3 team in the Southeast. No worries though...as always, Team Cockdiesel went out with a bang and started our recovery in the stands with beer and tequila. WE ARE TEAM COCKDIESEL!! No freakin' big deal.
;)