CrossFit - Smyrna, GA

Helen

Inner Strength Crossfit — Fri, 12 Mar 2010 00:28:00 GMT

Friday Workout

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

crazy shit again

Inner Strength Crossfit — Thu, 11 Mar 2010 05:25:00 GMT

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

If you cannot do a muscle Up then you must do two pullups and two dips for every one muscle up.

21-15-9

Inner Strength Crossfit — Wed, 10 Mar 2010 03:25:00 GMT

Wednesday Workout of The Day

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Or

21-15-9
135 Deadlift
95lb Front Squat

Rest Day

Inner Strength Crossfit — Tue, 09 Mar 2010 09:26:00 GMT

CFHQ Rest Day

Workout Of The Day

The CrossFit workout will be ‘Liz Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

WallBalls

Ktbs

Squats

Rowing

SitUps

SHOULDER PRESS

Inner Strength Crossfit — Mon, 08 Mar 2010 15:23:00 GMT

Monday Workout Of the Day

Shoulder Press 3-3-3-3-3-3-3

Funny Fact about our picture today.

Quote for our next shirt... "Crossfit Smyrna, where We Train your Trainers"

Run 400

Inner Strength Crossfit — Sun, 07 Mar 2010 13:13:00 GMT

Sunday

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

War Frank

Inner Strength Crossfit — Sat, 06 Mar 2010 12:27:00 GMT

Saturday

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Crossfit Smyrna

Inner Strength Crossfit — Fri, 05 Mar 2010 10:32:00 GMT

CFHQ Rest Day

WORKOUT OF THE DAY

3 rounds
Start and finish the WOD with 800m run
15x Front squat (135#/95#)
20x Burpee box jumps
25x KB swings (72#/53#)

Crossfit Smyrna

Inner Strength Crossfit — Thu, 04 Mar 2010 11:06:00 GMT

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Sectional Workouts From The Arnold Announced!

We might be seeing one of these on our next rest day!!!!!!

Sand bags are being filled, weighted vests are being unpacked and a general gearing up is happening for this weekend's Sectional at the Arnold Classic. Shown to the right is the massive 7000lbs worth of sand that the athletes will be moving around throughout the weekend (more info below).

The first three workouts for the weekend have been announced, with the final WOD still lingering in that ominous TBD status.

Here's what we can tell you:

WOD 1
5 Rounds For Time (completed with a weighted vest throughout 30/15lbs):
7 Deadlifts - 225/155lbs
11 Burpees

WOD 2
Sandbag Sprints
The distance, number of sandbags and weight to be announced at event.

WOD 3
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar

Crossfit Smyrna

Inner Strength Crossfit — Wed, 03 Mar 2010 00:35:00 GMT

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Alternate Workout will be posted on the white board.

Tuesday

Inner Strength Crossfit — Tue, 02 Mar 2010 10:42:00 GMT

TUESDAY WORKOUT

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Pullups will sub Rope Climp if needed.

Ground and Pound

Inner Strength Crossfit — Sun, 28 Feb 2010 23:30:00 GMT

Monday

Workout of the Day will be...

GROUND & POUND

For Time:

21-15-9

Thrusters (95/65lb)

Burpees

Then....

30 Deadlifts at (225lb/155lb)

Stone Mountain

crossfit Total

Inner Strength Crossfit — Sun, 28 Feb 2010 03:00:00 GMT

Sunday

"CrossFit Total"

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

Row a 5 K

Inner Strength Crossfit — Sat, 27 Feb 2010 05:12:00 GMT

ROAD TO THE 2010 CROSSFIT GAMES

The 2010 CrossFit Games July 16 - 18, 2010 - Aromas, CA

The 2010 CrossFit Games are limited to 50 men and 50 women, all of whom need to qualify to enter. The top five men and women from the 2009 Games are automatically qualified. The other 43-45 competitors have to qualify in their Regional Qualifier. There are 13 Regionals around the world, and each Regional will send the top 1 - 7 athletes (men and women) to the Games, depending on the size of the Regional.

This year, for the first time, there are Sectional Qualifiers feeding most of the Regionals. From early February to late March, 2010, there will be approximately 30 Sectionals. For many that road starts here... on the ROCK

Tentative Event Schedule

Thursday, February 11, 2010 at 04:30PM in Event Details

Here is tentative schedule to help you prepare for the weekend. No, Individual Event details have not been released. Individual competitors should obviously plan on being here from start to finish both days. Stay tuned for more updates

Saturday

7:00 AM   Gates Open / Volunteer Check-In
7:30 AM     Athlete Registration
8:30 - 9:30 AM   Team Captain Registration
9:00 AM   Start
12:00 PM    Affiliate Teams Report
12:30 - 2:00 PM   Affiliate Team Chipper
4:00 PM   End of Day 1

Sunday

8:30 AM   Individual Competitor Arrival
9:00 AM   Start
12:00 - 2:00 PM   Affiliate Event Two
3:30 PM   Closing Ceremonies

Workout of the Day

Run a 5K or Row a 5k

Or

What Ever the hell David and Adam come up with.

GOOD LUCK TO EVERYONE WHO IS Competing IN TODAYS SECTIONALS.

Garret

Inner Strength Crossfit — Fri, 26 Feb 2010 10:19:00 GMT

Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

ROAD TO THE 2010 CROSSFIT GAMES

The 2010 CrossFit Games July 16 - 18, 2010 - Aromas, CA

The 2010 CrossFit Games are limited to 50 men and 50 women, all of whom need to qualify to enter. The top five men and women from the 2009 Games are automatically qualified. The other 43-45 competitors have to qualify in their Regional Qualifier. There are 13 Regionals around the world, and each Regional will send the top 1 - 7 athletes (men and women) to the Games, depending on the size of the Regional.

Tentative Event Schedule

Thursday, February 11, 2010 at 04:30PM in Event Details

Saturday

Sunday

8:30 AM   Individual Competitor Arrival
9:00 AM   Start
12:00 - 2:00 PM   Affiliate Event Two
3:30 PM   Closing Ceremonies

Vern

Inner Strength Crossfit — Thu, 25 Feb 2010 02:09:00 GMT

"Vern"
1 round
50x Pull-ups
Run 400m
100x Push-ups
Run 400m
150x Sit-ups
Run 400m
200x Squats
Run 400m

Eating for Energy - 5 Helpful Foods

Written by Amy Bell

The most important thing to remember when eating for energy is to focus on whole, unprocessed foods.

Make sure you’re having whole grains, lots of fresh raw produce, healthy plant-based fats, and plenty of water. (Being dehydrated is a major energy zapper.)

When it comes to protein, if you prefer animal based, make sure to eat meat that comes from animals raised in a responsible and organic manner.

For those who don’t eat animal-based foods (myself included), protein is easily available in plant-based foods such as grains, nuts, seeds, and legumes.

Skipping meals can also cause a huge drain on energy reserves. Get in the habit of eating meals on a regular basis. Some people do well with the typical three meals a day, and some do well with five or more smaller “mini meals” spread throughout the day. Find what works best for you…and stick with it.

It’s all too common for many people to turn to things like coffee, soda, refined sugar, or even the ever popular (and often over processed) energy drinks and bars when feeling sluggish.

Here are five wonderfully healthy and energy rich foods to try instead:

Oatmeal Oats are low on the glycemic index, which means your body gets a steady stream of energy instead of a quick and short lived rush.
Bananas Bananas have easily digested sugars, and plenty of potassium. Potassium is not stored in the body for long, and levels can drop during times of stress or during exercise.
Almonds Saturated fats (such as those in butter and cheese) can make you lethargic, but the healthy monounsaturated fat found in nuts and seeds provides essential fatty acids that help produce a more energized and alert mental state.
Oranges Citrus fruits, such as oranges, are loaded with Vitamin C. This is needed to replenish adrenaline stored in the adrenal glands.
Beans Legumes (such as peas, beans, and lentils) are great for providing protein, fiber, and stabilizing blood sugar. They provide substantial energy.

Of course, simple lifestyle changes such as regular exercise, getting enough sleep, and practicing stress relieving activities like yoga and meditation can help boost energy levels as well.
250x Double-unders

Thruster

Inner Strength Crossfit — Wed, 24 Feb 2010 01:10:00 GMT

Four Event down and 6 More to go.

Foot Ball Throw: Cass
40 Yard Dash:     Nick
Bowling          :      Nick
10 Bike Spirnt:     Cass

Next Event will be 5 K!

After looking at this picture and seeing how stupid I look with my beard...I am going to shave it off tomorrow.

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Beginner Workout will be posted on the white board.

Deadlift

Inner Strength Crossfit — Tue, 23 Feb 2010 02:17:00 GMT

Tuesday WOD
Three Rounds for Time
Run 800 Meters
30 Deadlift 225/135
30 Box Jumps

When the original 40/30/30 eating plan -- 40% of calories from carbohydrate, 30% of calories from protein and 30% of calories from fat -- was first introduced, it was scorned as being another low-carbohydrate diet that had too much protein with a borderline-acceptable level of fat. At the time, the national nutrition recommendations were to eat a high-carbohydrate, low-protein, low-fat (as low as you could go) diet for heart health and weight control. The 40/30/30 eating plan was often categorized with the "unhealthy," very low-carbohydrate, high-protein, and often high-fat diets that were being promoted for quick and dramatic weight loss.

In actuality, the 40/30/30 eating plan takes the best aspects of many food plans and defines a very healthy and satisfying way to eat. A new way to define 40/30/30 is as an eating plan that recommends a moderate intake of carbohydrate, encourages higher protein intake for satiety and lean body mass retention, and includes a variety of fat sources to provide essential fatty acids for optimal health. Current scientific research supports this type of eating plan, and it's value has been recognized by leading nutrition authorities.

Research has also demonstrated that strictly adhering to a 40/30/30 nutrient ratio is not necessary to see the plan's benefits. The original 40/30/30 eating plan required that every meal and snack meet the 40/30/30 criteria to control certain hormone levels and hunger. What we know now is that protein is the key nutrient for satiety, and that eating some protein at every meal and snack when possible will also help you manage your hunger and energy level. Spreading your calories and nutrients throughout your day by eating 5 to 6 small meals rather than 3 large meals is smart nutrition as well.

Tabata This

Inner Strength Crossfit — Mon, 22 Feb 2010 01:56:00 GMT

Enlarge image

Congrats to JJ, Lauran, and Damon on thier Level One Cert at Crossfit Atlanta

CrossFit Level 1 Seminars: CrossFit Rebel S.A., CrossFit Virtuosity, CrossFit Marina, CrossFit Atlanta, Air Force Rome Research Laboratory, New York.

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Sunday

Inner Strength Crossfit — Sun, 21 Feb 2010 04:58:00 GMT

For Time:
21-15-9
Thrusters (95/65lb)
Burpees

Then 30 Deadlifts at 225lb/155lb

2009 CrossFit Games GHD Sit-up ROM Explanation [wmv] [mov]

SUNDAY 10-12PM
ELEMENTS WORKSHOP
We will be going over the deadlift the first 45min
The Clean the next 1:15

Crossfit Smyrna Social was a blast last night. Thank you all for coming out.

And the winner of the Cass and Nick Challenge...........Nick!!!!!!!!!!

FootBall Throw: Cass
40 Yard Dash: Nick
Bowling : Nick
Three Events down and 7 more to go. Next event will be a 10 mile bike sprint this Wednesday at 2pm.

CrossFit - Smyrna, GA

Helen

Friday Workout

crazy shit again

21-15-9

Wednesday Workout of The Day

Rest Day

SHOULDER PRESS

Run 400

Sunday

War Frank

Saturday

Crossfit Smyrna

Crossfit Smyrna

Crossfit Smyrna

Tuesday

Ground and Pound

Monday

Workout of the Day will be...GROUND & POUND

crossfit Total

Sunday

Row a 5 K

ROAD TO THE 2010 CROSSFIT GAMES

The 2010 CrossFit Games July 16 - 18, 2010 - Aromas, CA

Tentative Event Schedule

Saturday

Sunday

Garret

ROAD TO THE 2010 CROSSFIT GAMES

The 2010 CrossFit Games July 16 - 18, 2010 - Aromas, CA

Tentative Event Schedule

Saturday

Sunday

Vern

Eating for Energy - 5 Helpful Foods

Thruster

Deadlift

Tabata This

Sunday

Workout of the Day will be...

GROUND & POUND