Endurance WOD 1.30.15

January 29, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.30.15

CFE Sport

Swim Intervals

  • 5 x 50 meters kick only
  • Rest 30sec between
  • Tread Water 3 x 5 minutes

CFE Running

Time Trials

  • M- 20mins
  • H- 16mins
  • S- 10mins

Go as far as possible in the amount of time listed

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WOD 1.30.15

January 29, 2015 | Posted in Daily WOD | By

Workout of the Day 1.30.15

Skill 

4 Rounds of:

  • 5 – Pistol Squats (each side)
    • 30 second rest

Strength

Back Squat 5-5-5-5-MR @ 70%

CrossFit WOD

12 Rounds of:

  • 50 M Sprint
  • 10 sec Rest

 

 

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Endurance WOD 1.29.15

January 29, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.29.15

CFE 3 Sport

Active Recovery Day

  • Pick a sport and do 30-45 minutes of skills and drills

CFE Running 

Active Recovery Day

70% paced run for 20mins then skills and drills for

  • M – 30mins
  • H – 20mins
  • S – 10mins

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WOD 1.29.15

January 29, 2015 | Posted in Daily WOD | By

Workout of the Day 1.29.15

Skill 

4 Ruonds of:

  • Skin the Cat (30 seconds on, 30 seconds off)

Strength

Push Press

  • 10min EOMOM 5 reps @ 70%

CrossFit WOD

“Angie”

For Time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

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2015 Schedule Announcements

January 27, 2015 | Posted in The Word | By

2015_Calendar

January is almost over and the rush for “resolutioners” is quickly dying down. We love this month just as much as any other gym out there, but we’ve spent this month planning out and focusing on the rest of the year. It’s an understatement to say that 2015 will be a big year, as our weekends are packed with events and extras. I’m here to give you the low down on what’s happening at Max Kane and with the North Georgia Affiliate League (NGAL). 

February 28th will mark NGAL’s first platform meet. The competition will include the Snatch, the Clean & Jerk, and Back Squat. Athletes can compete as a single competitor or on an affiliate team consisting of four females and four males. Not only is this a solid opportunity for Olympic weightlifters to lift in a platform meet with no pressure (since it is unsanctioned by USAW) but it also gives CrossFit athletes a chance to get on the platform for the first time if they haven’t before. You can sign you and/or your affiliate team up now!

Click here to sign up!

This past Fall at the box, we have invited members from the CrossFit community to participate in our “competitor” classes. Thursday nights at 7:30 p.m., athletes around the area have joined us for evenings of some healthy competition, techniques for strategizing during competitions, and new challenges. We 10369975_768490099900242_8748600969911083392_ndidn’t know where this class would go, but week after week, we’ve had more and more people showing up to throw down.

Needless to say, the involvement has been through the roof and inspired us to start an intramural league. Beginning March 5th, affiliate teams will face off Thursday nights each week at 7:30 p.m. The locations will be determined by which gyms participate which require six teammates from that affiliate. Weekly rankings will be posted and the top four teams will face off at the invitational, which will be held on Saturday, April 4th. Sign your affiliate team up now!

If you haven’t noticed yet, the dates we have put together for the season are in conjunction with the CrossFit Open. WODs for the Open are released Thursday nights and athletes have the following weekend to complete the workout. The league gives athletes an opportunity to strategize for the upcoming workout and get excited about the Open Season. 

Sign your affiliate team up here

Sign your affiliate team up here

Lastly, we would like to announce two other dates that we will be hosting North Georgia Affiliate League competitions so you can go ahead and mark your calendars.

may

On May 9th NGAL will be hosting a one day competition. Details to follow!

august

On August 15th & 16th, NGAL will be hosting a two-day competition in which teams have to qualify to compete the second day. Details to follow!

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Endurance WOD 1.28.15

January 27, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.28.15

CFE 3 Sport

  1. Swim – 20 minutes Nonstop Rest 2 minutes then 10 minutes non-stop
  2. Bike – 4 x 8 mile Sprints Rest 2 minutes

Ensure you rest 3+hrs between A&B

CFE Running 

Speed

  • M- 4x400m 4x200m
  • H- 2x400m 4x200m
  • S- 1x400m 4x200m

These are done at Max Effort

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WOD 1.28.15

January 27, 2015 | Posted in Daily WOD | By

Workout of the Day 1.28.15

Skill of the Day 

4 Rounds of:

  • Wall Balls (30 seconds on, 30 seconds off)

Strength Work 

Thruster 5-5-5-5-MR @ 70%

CrossFit WOD

6 Minute AMRAP:

  • 6 KB Snatch 35/53 (each arm)
  • 36  Double Unders

 

 

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Endurance WOD 1.27.15

January 26, 2015 | Posted in Endurance WOD | By

Endurance Workout of the Day 1.27.15

CFE 3 Sport

Back Squat 5 x 8@70%

Then: CFMK WOD

CFE Running 

Back Squat 5 x 8@70%

Then: CFMK WOD

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WOD 1.27.15

January 26, 2015 | Posted in Daily WOD | By

Workout of the Day 1.27.15

Skill of the Day 

3 Rounds of:

  • 5 Push-ups (perfect from the ground)
  • 5 Hollow Rocks

Strength Work 

Clean and Jerk

  • 10min EOMOM
  • 5 reps@ 70%

CrossFit WOD

3 Rounds for Time:

  • 12 Push Press 75/105
  • 20 GHD Back extentions

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WOD 1.26.15

January 25, 2015 | Posted in Daily WOD | By

Workout of the Day 1.26.15

Skill of the Day 

4 rounds of:

  • 5 overhead squats (tempo – 5 seconds down, 3 second pause)

Strength Work 

Front Squat 5-5-5-5-MR@70%

CrossFit WOD 

21-15-9 for time:

  • Cleans 95/135
  • Over the bar burpees

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