5:50PM
WOD: Fri 11/21/08 Run 5k
11.20.2008 WOD Level 2
HQ WOD: Run 5k.
CFNA Alt-wod: NANCY
400 meter run
15 Overhead squat 95/65#
5 rounds
Redefining Elite Fitness
THE NEW CROSSFIT NORTH ATLANTA
Thursday, November 20, 2008
11.20.2008 WOD Level 2 Wednesday, November 19, 2008
3:55PM
WOD: Thurs 11/20/08 Rest/Frianebeth
11.19.2008 WOD Level 2
HQ REST.
But noooo rest for CFNA'ers! Be like Mike (& Ken) and let's rock
FRIANEBETH
21 Thrusters (95/65#)
21 Pullups
15 Squat Cleans (135/95)
15 Ring Dips
9 Deadlifts (225/155)
9 Handstand push-ups
(Guess what this doozy is a combo of)
Check the vid!
"Frianebeth" by Mike G [wmv] [mov]
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T-NOTES:
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11:51AM
CFNA vs. CFATL Flag Football Challenge
11.19.2008
Sunday Nov 30th @ Tanyard Park on Collier Road
7 on 7 Coed Flag Football
Cookout, Cold Beer and Park WODs available for the fans
Official game rules TBD and posted soon. BRING iT!
CFNA'ers: Good fun for the dudes & the LADIES! No football experience required. Sign-up in comments.
Tuesday, November 18, 2008
6:14PM
WOD: Wed 11/19/08 Nicole
11.18.2008 WOD Level 2
HQ WOD: "Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 080924.
This one oughta work some winterrrr out of yer bones! ...Or at least work some turkey off that SOME people are going to over-eat! Remember Thanksgiving is NEXT WEEK, and IF you plan on indulging in pumpkin pie, betta nuk some cals before they end up in your jeans! haha
1:30PM
Pukie Bowl Flag Football Challenge
11.18.2008 CrossFit North Atlanta would like to invite our friendly affiliate rivals CrossFit Atlanta to a little coed flag football turf war.
Here are the preliminary details
Monday, November 17, 2008
8:10PM
WOD: Tuesday 11/18/08 Push Jerks
11.17.2008 WOD Level 2
CFNA's Allison B's little girl (mini me) Elaina got a little busted up when she took a spill in the parking lot on Saturday. Sure she is adorable, but check out CrossFitter mom kissing the booboos, but refusing to pay the 5 burpee toll to set her bar down!
| HQ WOD PUSH JERK 1-1-1-1-1-1-1 single rep max load efforts |
CFNA ALT WOD Row 1000m (just once) then 4 rounds of: 25 Push Ups 15 Pull Ups 10 Push Jerks (M-95# W-55#) all for time |
Go heavy as possible on the Push Jerks. Scale everything as needed.
Oh yeah the Coug went BIG with the birthday Tats! ... but hey its like Phil H said "you only turn 25 once!" If I had been there she would have had our web address on the other arm!
Sunday, November 16, 2008
8:11PM
WOD: Mon 11/17/08 Happy Birthday Kath!
11.16.2008
YUP, it's the CROSSFIT COUG'S Birthday!
I would have made up a special Birthday WOD with all of her favorite moves... but well... not many folks can do them. Seriously we'd spend all day coming up with subs for muscle-ups, pistols, handstand push-ups, L-Pull Ups and the list goes on.
I figure Helen is a great Monday workout so we'll stick with it. But I know everyone will want to do a little something special for the COUG, and well nothing says you care like WALLBALLS! I'm not exactly sure how old she is... and I am NOT gonna ask:) We'll make it an even 100 rep sprint (to do IN ADDITION the WOD of course.)
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HQ WOD: "Helen" Post time to comments. |
Kath's WallBall Birthday Sprint 100 Wallballs for time. (M-20# W-14#) Do it after Helen if you want... but she'll know if you don't! Best male and female time will join the Birthday girl for lunch on ole T-Rex. |
4:42PM
WOD: Mon 11/17/08 Helen
11.16.2008 WOD Level 2
YUP, it's the CROSSFIT COUG'S Birthday!
I would have made up a special Birthday WOD with all of her favorite moves... but well... not many folks can do them. Seriously we'd spend all day coming up with subs for muscle-ups, pistols, handstand push-ups, L-Pull Ups and the list goes on.
I figure Helen is a great workout to start the new week so we'll stick with it. But I know everyone will want to do a little something special for the COUG, and well nothing says you care like WALLBALLS! I'm not exactly sure how old she is... and I am NOT gonna ask:) We'll make it an even 100 rep sprint.
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HQ WOD: "Helen" Post time to comments. |
Kath's WallBall Birthday Sprint 100 Wallballs for time. (M-20# W-14#) Do it after Helen if you want... but she'll know if you don't! Best male and female time will join the Birthday girl for lunch on ole T-Rex. |
Saturday, November 15, 2008
5:23PM
WOD: Sun 11/16/08 Rest
11.15.2008 WOD Level 2
HQ REST.
Take a few minutes to meditate on some movements you have difficulty with. Statistically, athletes who focus mentally on envisioning themselves performing perfectly -- actually tend to perform at a higher level.
It aint all physical yo. Train your brain.
Friday, November 14, 2008
5:01PM
WOD: Sat 11/15/08 Back Squats or Patrick's Fault
11.14.2008 WOD Level 2 Happy Birthday Phil!!
HQ WOD: Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 080930.
Alt-wod: Patrick's Fault
400m overhead walk w/ 45/35# bar
50 front squats w/ 45/35# bar
50 push press w/ bar
50 thrusters w/bar
50 alternating lunges w/bar
400m overhead walk w/bar
The main rule is ya can't put the bar down on the ground!! 5 burpee penalty
(you know who to blame lol)
Is that a smokin pic of the TreX catchiing some snatch air or WHAT?!
Thursday, November 13, 2008
4:22PM
WOD: Fri 11/14/08 Snatch & Run
11.13.2008 WOD Level 2 HQ WOD:
Five rounds for time of:
15 Hang Power Snatch (95 lb)
Run 400 meters
Wednesday, November 12, 2008
5:22PM
WOD: Thurs 11/13/08 Jason
11.12.2008 WOD Level 2
HQ WOD: "Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments. Compare to 080526.
Sub 4-1 pullup/dips for muscleups or 2-1 jumping or rowing muscleups.
YOU CAN DO THIS!!
The Trex suggested sub is 2-1 Push-Up / Pull-Up / Dip.... but it is up to you... and YES YOU CAN DO THIS.
Tuesday, November 11, 2008
Monday, November 10, 2008
5:56PM
WOD: Tues 11/11/08 FGB
11.10.2008 WOD Level 2
HQ WOD: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14#
Sumo deadlift high-pull, 75#
Box Jump, 20" box
Push-press, 75/45#
Row
You know the drill !!
(If you have selective amnesia, click on the compare-to link)
Add your points and post them to comments.
Compare to 080907.
3:20PM
Uncle T-Rex
11.10.2008 Just wanted to give a CFNA shout out to my little brother Taylor (#3) and his wife Allie on the arrival of their new little girl Sophia Harkey. She was born late last week in Austin TX but I am just now seeing the pics. That makes the 6th little Harkey girl to come from me and my 3 bros... that is 6 for 6 and grandma Zanna is loving it!