Kyle was the coach today Warm up: 500 m row Dynamic Stretches Buy In: Deadlift 75% x 5 (225lbs.) 85% x 3 (275lbs.) 95% x Max Reps NOTES: MY max deadlift is 320lbs but I stayed at 275lbs. because I am conitnuing to work on form making sure my shoulders go up at the same … Continue reading SDLHP and Run

Jaime was the coach today Warm Up: Row 500 Meters Dynamic Stretches WOD: For time 20 inch Box jump, 50 reps Rope climb, 5 ascents 55/35 lb Kettlebell swing, 50 reps 50 Ab Mat sit-ups 40/25 pound dumbbell Hang squat clean, 50 reps 800 meter Run 50 Back extensions Used 45 lb dumbell because we … Continue reading Chipper WOD

Learned a lot from 2 Georgia Tech rowers. It was a nice size class and was a little over an hour long. I am trying to learn as much as possible to improve technique, form and efficientcy. For $5 it was a steal!!! Here is how the class was structured: The rowing technique seminar will … Continue reading Rowing class at CrossFit Peachtree

Went to BTB Ponce because they had an 8am class Jaime was the Coach.   Warm up: Dynamics W.O.D.: "Holbrook" Ten rounds, each for time of: 115/80 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Try to keep your rounds consistent across the board. Total Time: 28:16 Rx   Note: Need … Continue reading Hollbrook

"Jackie" For Time: 1000 Meter Row 45 lb Thruster 50 Reps Pull Ups 30 Reps Results: 10:56 Notes: somehow I am doing a reverse Kip more of a butterfly rhythm. Was told I should work on butterfly pull ups and forego Kip. I feel like I have a dyslexic Kip/butterfly movement.

Began the morning with about an hour of kickboxing at Knuckle Up Fitness.   BTB Wod at 4:30: Buy In: Weighted Strict Pull Up- 15 minutes to find max. If you don't have ability to do strict pull ups or un-facilitated, use this time as an opportunity to work the skill. Started out light: 25lb ✓ … Continue reading 3 a day – Kickboxing, WOD, and WOD

Zach was the Coach today. Got there a little early to try and get my muscle up. Came very, very, very close.   Warm up:   WOD: AMRAP in 30 Minutes: Run 400M 10 L-Pull Ups 15 Back Extension w 25/15lb plate 20 Ab Mat Sit Ups w 25/15lb plate Results: 5 rounds + 400 … Continue reading CrossFit at BTB