WOD 8.15.16

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August 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Monday, August 15, 2016

Skill Work

Overhead Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EMOM with increasing load

1 Snatch DL with 3 stops on way down and 3sec hold at each

Then 1 Snatch

CrossFit WOD

“Helen”

3rds for time of:

400m- Run

21-KB Swing 35/53

12-Pull-ups

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

4:00pm-6:00pm MKBB- Rick

5:30pm- Jeremy

6:30pm- Trice

7:30pm (101)- Trice

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.13.16 (Odd Objects Day)

oddobjs

August 12, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Saturday, August 13, 2016

8:30am Yoga- Heather

CrossFit WOD

Odd Objects Day- TBA

9:00am Gainesville WOD

10:00am Flowery Branch WOD

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WOD 8.12.16

Crawl-Walk-Run

August 11, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, August 12, 2016

Skill Work

3×10 GHD Sit-up

3×10 GHD Hip Ext.

Static Hold after last set for 20sec

Strength Work

Front Squat

4×8@70% of 3RM

CrossFit WOD

For Time:

5K Run

 

Today’s Coaches

Flowery Branch

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Trice

6:30pm- Trice

7:30pm (101)- Trice

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.11.16

Row

August 10, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Thursday, August 11, 2016

Skill Work

Push Press 3rds of:

5 Dip with 3sec hold then 3 Push Press Singles

Strength Work

Jerks

8mins to work up to a heavy single

then drop and do 2 reps@80% EMOM x 4mins

CrossFit WOD

10-8-6-4-2 reps of:

Cal Row

Burpees Over Rower

Today’s Coaches

Flowery Branch

5:30am- Trice

8:30am- Trice

4:00pm- Michelle

5:30pm- Rick

6:30pm- Rick

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Nora

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Going through the Motions

August 10, 2016 | Posted in The Word (Coach Blogs) | By

Going through the Motions

By: Nora Sweet

Life goes in cycles. Even our gym has strength cycles that we go through in order to be better at the CrossFit Open starting every February. There are times where I have goals and I’m so focused on them I all about getting to the gym and pushing myself. Then there’s the past couple of months. Where I’m just going to the gym and going through the motions. By this I mean, I come in and do what the coach says and well…kind of try in the WOD but I’m just glad I came in that day. I’ve let my goals slip from my sight. I’m not challenging myself enough.

For me, life has been crazy lately. I bought a house with my fiancé, planning a wedding for this October, and helping the gym after getting a new location. Oh yea and a new 5 month old puppy to potty train! I put a lot of time into all of these things. And right now that is a bunch on my plate. Then you add in the fact that I have a 40 hour job I go to 5 days a week, plus 2-3 nights a week I coach at the gym. Now don’t get me wrong I love everything that I have and what is going on in my life! But it is overwhelming and stressful to say the least. I have really learned over the last few years to manage my time better with the help of my fiancé. But I feel like my CrossFit journey is taking a back seat. This in some way or another happens to all of us some point. You lose sight of your goals.

So take a step back and look at what you want. What do you really want? For me, I want to Clean and Jerk a lot of weight, I want to be more comfortable in the bottom of a Snatch, I want to string muscle ups together, I want to walk on my hands, and of course look freaking ripped on my wedding day!! It’s a LOT and I see that I am not making time for any of those things. I am making the decision to change this! I will be listing my goals down. I will be creating a plan of action to complete these goals. I will schedule my time better. I will start meal prepping again. I will make time for what I want even if I am busy. It is all doable as long as I am willing to put in the work.

It is all about your state of mind. You must stay positive and believe in yourself. If you can’t do that it will be hard to succeed at what you are working for! Need help with setting goals? That’s why you have your coaches. Get with them before or after class if you have questions or even you just want their opinion on something. We care about our athletes and what them to reach their goals. So if you feel like you are going the motions, sit down figure out what you want, and start making it happen!

 

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WOD 8.10.16

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August 9, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, August 10, 2016

Skill Work

Front Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EOMOM

3- Cleans

6- Alternating Jerk Steps

CrossFit WOD

“Angie”

100 reps each of:

Pull-up

Push-up

Sit-up

Squat

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

4:00pm-6:00pm MKBB- Rick

5:30pm- Trice

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

 

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WOD 8.9.16

beastmode

August 8, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Tuesday, August 9, 2016

Skill Work

3rds

30sec slow singles with high jump and 30sec Double Unders

Strength Work

8min EOMOM of:

10- Bent over Row

5- Dips with 3sec tempo down

CrossFit WOD

12min AMRAP of:

5- Toes 2 Bar

7- Back extensions

9- OHS 65/95

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Trice

4:00pm- Michelle

4:00pm-6:00pm MKBB- Rick

5:30pm- Nora

6:30pm- Wes

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.8.16

Muscleup

August 7, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Monday, August 8, 2016

Skill Work

Overhead Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EOMOM of:

1- Muscle Snatch

2- Power Snatch

3- Snatch Balance

CrossFit WOD

5rds for reps and load:

100m- Sprint

1- Clean and Jerk

Max Rep Muscle ups (unbroken)

Todays’ Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.6.16 (Friends & Family WOD)

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August 5, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Saturday, August 6, 2016

8:30am Yoga- Heather

8:30am-10:00am MKBB- TBD

CrossFit WOD

Friends & Family WOD TBA

9:00am Gainesville WOD- Josh

10:00am Flowery Branch WOD- TBD

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WOD 8.5.16

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August 4, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, August 5, 2016

Skill Work

3×10 GHD Sit-up

3×10 GHD Hip Ext.

(Static Hold after last set for 20sec)

Strength Work

Front Squat

Work up to a 3RM

CrossFit WOD

21-15-9-9-15-21 of:

Deadlift 155/225

Burpees

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Michelle

5:30pm- Wes

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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