Crossfit in Atlanta | Crossfit in Buckhead | AK Crossfit

5/19/2012

akcrossfit — Fri, 18 May 2012 22:00:25 +0000

Oscillating weighted sq w/ 25# plate (2 min) Calf stretch against wall (1 min ea leg)

3 rounds: 10 passthrus, 10 frog jumps, 10 pushups

15 Min AMRAP
9 Clean & Jerk (135/95)
15 Box Jumps (24/20) ** Recomend Stepping off the Box
21 Kettlebell Swings (53/35)

5/18/2012

akcrossfit — Thu, 17 May 2012 22:00:16 +0000

Shoulder Mobility w/Band (keeping midline tight, pass thrus, around your head both directions, pullaparts) (5 min)
2 rnds: 10 good mornings 10 air squats 10 burpees

“Diane”

21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups

WANT TO KNOW MORE ABOUT HANDSTAND PUSH UPS?

Head over to THIS tutorial at beastskills.com

5/17/2012

akcrossfit — Wed, 16 May 2012 22:00:29 +0000

Couch Stretch (1min ea leg) shoulder mob w/band or stick (3min)

Warmup A

15 Min AMRAP
1 – Rope Climb (or 4 pulls from floor)
15 Situps
1 – 400 Meter Run

5/16/2012

akcrossfit — Tue, 15 May 2012 22:00:34 +0000

Oscillating weighted sq w/ 25# plate (2 min), shoulder mob with band or stick (3 min)

5 min DU practice

Press 5-5-5-5-5

then
50-40-30-20-10
Double Unders
Air Squats

Beyond the Whiteboard

akcrossfit — Tue, 15 May 2012 21:24:14 +0000

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:

5/15/2012, HERO WOD

akcrossfit — Mon, 14 May 2012 22:00:10 +0000

Couch Stretch (1min ea leg) Calf stretch against wall ( 1min ea leg)

Row 500m then, 2 rounds 10 OHS 10 situps

“Manion”

Seven rounds for time of:
Run 400 meters
29 Back squat (135/115)

GET TO KNOW YOUR HEROS.

All the HERO WODS are named for service men and women, firefighters or police officers who have died while on active duty.

Travis Joseph Lemma Manion was born November 19, 1980, in Camp Lejeune, NC, to an active duty Marine family. After settling in Doylestown, PA, Travis went on to LaSalle College High School where his strong leadership qualities set him apart both athletically and academically. He was an all-league standout in wrestling, football and lacrosse, a member of five championship teams, and an All-American wrestler.

Travis was best known as a motivating and popular figure to his classmates. It was for these traits that Travis was awarded the Hal Selvey, Jr. Memorial Award for Unselfish Dedication and Leadership. This combination of leadership, athleticism and academic achievement opened the door to his appointment to the United States Naval Academy. Read more . . .

5/14/2012

akcrossfit — Sun, 13 May 2012 22:00:11 +0000

Shoulder Mobility w/Band 5 min

Run 400 m then 3 rounds of 5 air squats, 10 twisting walking lunges, 5 burpees

3x Max Strict Pullups
** No Kipping Allowed (scores go on the board) – Athlete should alternate hand possition for each set. (fist forward, fist backward, then mixed) Use bands as needed for athletes that can’t do 3 strict.
then
15 Min AMRAP
200 Meter Run
15 Hand Release Pushups
15 Wallball shots (20/14)

THAI CURRY CHICKEN BURGERS FROM STUFFIMAKEMYHUSBAND.COM
Serves 4

INGREDIENTS

1 lb ground chicken (or ground pork)
1 small zucchini, grated
1 small carrot, grated
1 egg white (or use a whole egg if you’d prefer, it’s just to hold everything together)
1 Tbs red curry paste
1/4 – 1/2 cup nut butter (peanut butter is probably the tastiest but if you avoid legumes, sunflower seed, cashew, or macadamia would all work. Use 1/4 cup if you’re watching calories, 1/2 cup would be tastier though)
1/2 tsp chili-garlic paste or Sriracha sauce
1/2 Tbs fresh ginger, grated OR 1/2 tsp high-quality ground ginger
2 scallions, minced
1/2 Tbs fish sauce
1 Tbs minced cilantro
1 Tbs lime juice

Get the how-to.

5/12/2012

akcrossfit — Fri, 11 May 2012 22:00:40 +0000

couch stretch (1 min ea leg) wall hip/groin stretch(2 min)

warmup A

For Time:
Run 800 meters
10 rounds of the couplet:
10 Pushups
10 Squats
Run 800 meters

Chopped Kale Salad with Raspberry Mandarin Dressing from Fresh4Five.com

Salad Ingredients

1bunch of kale (6-8 small leaves) chopped into small pieces

2 organic carrots washed and sliced into small pieces using hand Julienne Peeler

1 medium tart organic apple julienned into small pieces

3/4 cup of Raw Sunflower Seeds

1/3 cup red onion sliced into small pieces

1/2 cup fresh raspberries

Get the how to and the dressing directions.

5/11/2012

akcrossfit — Thu, 10 May 2012 22:00:40 +0000

Oscillating weighted squat (2 min) Calf stretch against wall ( 1min ea leg)
2 rounds: 10 Good mornings, 10 air squats, 10 frog jumps

18 Min AMRAP
10 Ground-to-Overhead (95/65)
10 Box Jumps (24/20)
10 Burpees
10 Front Squats (95/65)

Efficiency Tips: Ground to Overhead

By Eric O’Connor and Chris Spealler

In this video filmed at a CrossFit Competitors Course at CrossFit Park City, Eric O’Connor and Chris Spealler show how to use the clean in workouts that test speed and conditioning rather than just max strength and power.

With a light load, a high-elbows rack position isn’t needed because you just have to get your elbows in front of the bar for the rep to count. Even though you aren’t employing the precise scoop you would use in an max-effort Olympic lift, hip drive is still very important in elevating the barbell high enough for you to quickly shoot the elbows under it.

With the power clean, the elbows will be slightly higher in the rack position, and there’s time to be saved by returning the bar to the floor under control rather than letting it bounce all over the place. In the full squat clean, it’s preferable to have the elbows very high in a good rack position.

When going overhead, the push press is the best option for speed, and the jerk can be employed as needed. In the power clean and jerk at submaximal weight, a “bastardized thruster” will speed things up, while you can use a full thruster when coming out of a squat clean. If you burn out on those movements, it’s time to stand from the clean and then employ the push press or the jerk. See the video.

5/10/2012

akcrossfit — Wed, 09 May 2012 22:00:14 +0000

Shoulder Mobility w/Band (keeping midline tight, pass thrus, around your head both directions, pullaparts) (5 min)
Row 500m then 2 Rounds of 10 air squats, 10 pushups

Power Clean 3-3-3-3-3
**Athletes should start with the bar and increase weight for each set.
then
10 Min AMRAP
5 Pullups
10 Burpees
15 Situps

Pulling Exercises: Hip It Before You Whip It

By Bill Starr

Coach Bill Starr is a legend in the strength and conditioning world. He was a world-class competitor himself, and has been a renowned coach for nearly four decades. Here is an excerpt from Hip It Before You Whip It:

Learning how to pull a weight off the floor or a platform correctly can help every strength athlete to better perform a number of very beneficial exercises: power cleans, power snatches, full cleans, full snatches, clean and snatch grip high-pulls, and conventional deadlifts.

It has been my observation that most athletes do not pay close enough attention to this essential aspect of a lift from the floor. Instead, they casually jerk the weight upward, thinking ahead to the finish. But if the start is not perfect for a max attempt, the lift is generally missed. Unless, of course, light weights are being used. Then the finer form points aren’t a big factor. However, when the weights get demanding, technique is paramount for a successful lift.

When a weight is moved off the floor incorrectly, the odds of completing the lift go way down. This is because when that first move isn’t right, the middle and top are adversely affected, sometimes to a great extent. This is particularly true for power snatches and power cleans since the bar has to be pulled very high. Conversely, when the start is done perfectly, following through into the middle and finish of the lift is a great deal easier to do correctly. Get the article.