CrossFit - Smyrna, GA

CFT

Inner Strength Crossfit — Thu, 29 Jul 2010 00:18:00 GMT

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Crossfit Smyrna Style

Inner Strength Crossfit — Wed, 28 Jul 2010 01:17:00 GMT

Wednesday WOD

3 Rounds for time
30 PushUps (Must show Hands at the bottom)
5 Burpee Over the Box
21 OverHead Squats With Plate (45lb/35lb)
30 Toes to Bar
5 Burpee Over the Box
21 OverHead Sqauts With Plate (45lb/35lb

Make Up Day

Inner Strength Crossfit — Tue, 27 Jul 2010 01:03:00 GMT

CFHQ Rest Day

Please Make Up from one of the Past workouts

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Complete as many rounds as possible in seven minutes of:

315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Cleans

Inner Strength Crossfit — Mon, 26 Jul 2010 00:01:00 GMT

Monday WOD

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

The Tier 2 Zone is almost complete. We should have the room ready for lifting and yoga stretching in no time.
More details to come on the Yoga Classes but please make sure to watch the blog for more details.

Friday

Inner Strength Crossfit — Fri, 23 Jul 2010 10:07:00 GMT

Friday WOD

Rest Day

Workout will be posted on the white board.

Cozzo is how to scale the Dragon Tail Today...wish me luck!

TAIL OF THE DRAGON AT DEALS GAP, with 318 curves in 11 miles, is America's number one motorcycle and sports car road. The nearby CHEROHALA SKYWAY is quickly becoming number two with its remote 60 miles of scenic mountain highway. The area also has other incredible roads like the DEVILS TRIANGLE, THE SNAKE, BLOOD MOUNTAIN, MOONSHINER 28 and some GREAT DUAL SPORT RIDING.

Amanda

Inner Strength Crossfit — Thu, 22 Jul 2010 01:39:00 GMT

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Alternate WOD/ Beginner WOD will be posted on the white board.

Must I Say anything about the picture above!!! I am sure this followed a damn good workout for someone to leave my $5.00 jump rope in the pooring rain.

DeadLfit

Inner Strength Crossfit — Wed, 21 Jul 2010 10:03:00 GMT

Wednesday WOD

Deadlift 1-10-1-20-1-30 reps

What’s a Deadlift? Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.

Here’s a video of myself doing Deadlifts. Notice I never pull back. I Deadlift by bringing my hips forward while pushing from the heels. This is proper Deadlift technique.

Benefits of the Deadlift. Deadlifts work your back, legs & forearms. Deadlifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Deadlifts in case of knee injuries.

Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.
Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.
Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.

Run 400

Inner Strength Crossfit — Tue, 20 Jul 2010 10:12:00 GMT

Tuesday WOD

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Paleo Recipe of the Week:

Coconut Chocolate Chip Macaroons!

I made these for my family this past weekend and they were AMAZING!

These are estimates on the ingredients. I kinda mix it all together based on getting a "dough" consistency.

2 eggs

2 cups shredded coconut

1 cup cacao nibs (or the darkest chocolate chips you can find, gluten free, and no refined sugar)

1/4 cup coconut flour

2 tablespoons agave nectar

1/2 teaspoon vanilla

1/2 teaspoon sea salt

everything goes in a bowl and mix together. You may have to play with it to get the consistency right, but you can't really screw it up. Grease cooking sheet with coconut oil (grass fed butter, or olive oil will do). Pat "dough" into balls, and press onto sheet. It should make a half sphere "macaroon" shape. Bake at 350 for about 10-15 minutes or until they start to brown.

Holy crap they're good.

The ingredients are clean, so you can have a great desert and not feel like a bag of poop afterward. Enjoy.

Rest Day

Inner Strength Crossfit — Mon, 19 Jul 2010 10:07:00 GMT

CFHQ Rest Day

WOD
"Fight Gone Bad"

or

5 rounds
Squats 80-40-20-40-80x
Push-ups 40-20-10-20-40x
Pull-ups 20-10-5-10-20x

Enlarge image

2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

"Fight Gone Bad"

Inner Strength Crossfit — Sun, 18 Jul 2010 01:56:00 GMT

Sunday WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Let The Games Begin

Inner Strength Crossfit — Fri, 16 Jul 2010 01:22:00 GMT

Friday WOD

Please Make up one of the past three workouts.

Workouts will be posted on the white board tomorrow.

Crossfit 2010 Games start Today so please make sure to follow our crossfit athletes.

Friday July 16, 2010
09:00	Team Event 1 Announcement
10:00	Team Competition Start
11:45	Masters Competition Start
18:20-18:50	Opening Ceremonies
18:50-19:05	Break
19:05	Individual Competition Starts

Thruster

Inner Strength Crossfit — Thu, 15 Jul 2010 01:42:00 GMT

Thursday WOD

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Friday Will be our Make Up Day (Rest Day)

"Johnson"

Inner Strength Crossfit — Wed, 14 Jul 2010 01:33:00 GMT

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

155 Deadlift

95lb Squat Clean

These are the only two options for this workout. We have 10 bars and we can not have 15 people using 15 different bars set up with all different weight. We will have an alternate workout posted on the white board tomorrow.

No jumping muscle up today but you can sub 2 pullup and two dips for every Muscle Up.

Exampe: 8 Muscle Ups = 16 Pullups and 16 Dips per round.

Squat Cleans/ Power Clean

The clean and jerk and the snatch, the Olympic lifts, present the toughest learning challenge in all of weight training. Absent these lifts, there are no complex movements found in the weight room. By contrast, the average collegiate gymnast has learned hundreds of movements at least as complex, difficult, and nuanced as the clean or snatches. In large part because most weight training is exceedingly simple, learning the Olympic lifts is for too many athletes a shock of frustration and incompetence. Sadly, many coaches, trainers, and athletes have avoided these movements precisely because of their technical complexity. Ironically, but not surprisingly, the technical complexity of the quick lifts exactly contain the seeds of their worth. They train for, that is, they simultaneously demand and develop strength, power, speed, flexibility, coordination, agility, balance, and accuracy. When examining the reasons offered for not teaching the Olympic lifts we cannot help but suspect that the lifts’ detractors have no first hand (real) experience with them. We want to see someone, anyone, do a technically sound clean or snatch at any weight and then offer a rationale for the movement’s restricted applicability. Were they dangerous or inappropriate for any particular population, we’d find coaches intimate with the lifts articulating the nature of their inappropriateness. We do not.

The Clean should always be completed as a Squat Clean unless a Power Clean is stipulated. A squat clean "catches" the load in a full front squat, whereas a Power Clean is caught anywhere other than a full front squat.

The clean is then reduced to “pop the hip and drop – catch it in a squat” and it’s done. The devil’s in the details, but the group is cleaning in five minutes. It’s a legitimate, functional clean. This clean may in fact have clearer application, than cleaning with a bar, to heaving a bag of cement into a pick-up or hucking up a toddler to put in a car seat.

LUNGES

Inner Strength Crossfit — Tue, 13 Jul 2010 09:57:00 GMT

Tuesday WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WHAT IS SKINNY FAT??????
MANY DIFFERENT DEFINITIONS BUT I DECIDED TO USE THIS ONE OUT OF THE UBAN DICTIONARY:

Thin, but with high body fat. Like a runner, or a sedentary person who doesn't eat much.

People who don't lift get skinny-fat. They're thin but as weak as kittens.

This term is used when a person is thin, yet does not eat healthy or take care of themselves. They think they don't need to watch the junk they eat because they are thin. They can be more unhealthy then an overweight person.

Also known as, Skinny on the outside, fat and unhealthy on the inside.

Skinny-Fat

If a person can eat pizza, burgers, candy all day long and not gain weight, they would be considered skinny fat. They can still die from the same weight related diseases. That is Skinny-Fat

Back Squat

Inner Strength Crossfit — Mon, 12 Jul 2010 02:11:00 GMT

Monday WOD
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Are you doing your toe to bars - Correct?

While hanging from a pull-up bar, lift your extended legs up to the bar, making sure to curl the pelvis up.
Return to starting position. Do not allow your legs to bend.
Watch the video:

Toe 2 Bar

Happy Sunday

Inner Strength Crossfit — Sun, 11 Jul 2010 12:51:00 GMT

Sunday WOD

One Round Though

20 PullUps
20 Pushups
20 Sit Ups
20 Squats
Run 400
8 Burppew
Run 400
8 Burpees
8 Sumo Deadlift High PullUps
8 WallBalls
8 Box Jumps
8 Tire Flips (in and out the tire)
20 Pull Ups
20 Pushups
20 SitUps
20 Squats
Run 800 Meters

Bike 30k

Inner Strength Crossfit — Fri, 09 Jul 2010 02:42:00 GMT

Friday WOD

Please Choose from one of the following three workouts and only from the following three workouts. Today is not a make up day so please do not ask to make up past workouts.
I have to bike at the gym if anyone wants to use one please ask first.

Workout #1
Bike 30k

Workout #2
Run 1 Mile
100 Double Unders
100 OverHead Sqaut (With a PVC Pipe)
Run 1 Mile

Workout #3
Row a 5K

Why do We do our Warm-Up?

Inner Strength Crossfit — Thu, 08 Jul 2010 02:12:00 GMT

Thursday WOD
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

A Better Warm-up

By Greg Glassman

In Basics

April 01, 2003

Introduction
In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for rigorous athletic training.

We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.

We offer here a favorite CrossFit warm-up and compare the advantages that it has over riding a stationary bike for fifteen minutes. The CrossFit warm-up satisfies our needs whereas the traditional warm-up only leaves us with an elevated body temperature and heart rate. The essential features of our warm-up are that they include a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements.

The combinations are limitless and might include more challenging movements like good mornings, hollow rocks, rope climb, or handstand push-ups in place of back extensions, sit-ups, pull-ups, and dips. The movements used will largely depend on your athletic development, but over time the more challenging movements can be included without being a whole workout.

Rest Day

Inner Strength Crossfit — Wed, 07 Jul 2010 02:05:00 GMT

CFHQ Rest Day

Workout Of The Day
Tricky-Beltran

10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Burpee pull-ups
Handstand push-ups
Box jumps (24 inch)

Workout Of Day

Inner Strength Crossfit — Mon, 05 Jul 2010 23:13:00 GMT

Tuesday WOD

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

CrossFit - Smyrna, GA

CFT

Crossfit Smyrna Style

Make Up Day

Cleans

Friday

Amanda

DeadLfit

Run 400

Rest Day

"Fight Gone Bad"

Let The Games Begin

Friday July 16, 2010

Thruster

"Johnson"

LUNGES

Back Squat

Happy Sunday

Bike 30k

Why do We do our Warm-Up?

A Better Warm-up

Rest Day

Workout Of Day