WOD
2/23/2012
Warm up: 2 rounds with stick – 10 Pass throughs, 10 Good Mornings, 10 OH Squat then 1 400 Meter Row 5 Rounds for time 20 – Kettlebell Split Cleans (53/35) – (10 Each arm) 20 Pullups Kettlebell Split Clean Video:
Read More2/22/2012
Warmup B – 2 Rounds Power Clean 3-3-3 (Warmup by starting with the bar and increasing weight each set) Power Clean 3-3-3 (85% of 1 Rep Max) then 15 Min AMRAP 15 – Full Clean (95/65) 30 Medball Situps (20/14)
Read MorePaleo Challenge Retesting
The Paleo Challenge is winding down and retesting is OPEN… The Pod Pod will be back at the gym this Saturday 2/24/12 from 9:00am – 11am. If you’ve prepaid for your 2nd test please contact Dani Moore (Office Manager) via phone or email to set-up your testing time.Please see here contact info below: Dani Moore email: danielle@crossfitnorthatlanta.com Phone: (404) 355.4500 If you’d like to set-up a single test for $25, Click Here to book an appointment online… Make sure to choose this Saturday for the date and use the PROMO Code: CFOS25 at checkout to get the best price. We’ll let you know the results of the challenge after testing and...
Read More2/21/2012
Warm up: 2 rounds with stick – 10 Pass throughs, 10 Good Mornings, 10 OH Squat then 1 400 Meter Row 15 Min AMRAP 7 Push Press (135/95) 10 Overhead Squat (135/95) 15 Sit-ups The Zone Chronicles: Post-Workout Nutrition Part 2 By Pat Sherwood In his continuing survey of elite trainers and their post-workout nutrition strategies, Pat Sherwood interviews jet-setting coaches E.C. Synkowski, Chuck Carswell and Adrian Bozman in San Diego, Calif. These top-level trainers are just like the rest of the work-a-day CrossFitters who flood the boards and Journal: they’re busy, and rarely is their time allotted perfectly to support post-WOD nutrition, so they do what they...
Read MoreBeyond the WhiteBoard
Do you know that as an AKCF member you have access to Beyond the Whiteboard? Beyond the Whiteboard is a place to log your workouts, food, progress, sleep and more. AKCF pays for the membership and passes the advantage on to you. Just email info@akcrossfit.com to get your login info. Check out the screen shot below of the dashboard:
Read More2/20/2012
Warm up: 2 Rounds – 5 Burpees, 10 Squats, 10 Pushups 7 Rounds for time 10 Handstand Push-ups Run 200 Meters 10 – Box Jumps (24/20) The Zone Chronicles: Post-Workout Nutrition Part 1 By Pat Sherwood While experts debate the exact composition of the optimal post-WOD meal, it has at least been established that chugging a beer following a workout tends to be a poor idea, despite the carbs in your preferred barley beverage. Be that as it may, post-workout nutrition is still a highly contentious topic, with some strongly recommending protein shakes and supplements and others voicing a preference for sweet potatoes and chicken. Some people don’t even bother...
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