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CrossFit Newnan Daily WOD
January 12 2011
Today we do another lady named “Jackie”
100o meter Row
50 Thrusters #45
30 Pull Ups
Time to do this
Happy New Year CrossFitters!!!
CrossFit Newnan wishes everyone a happy and safe new year!!
January 2011 Class schedule to be released Sunday
Get ready to attack these upcoming WODS and get in the best shape of your life!!
CrossFit Newnan Daily WOD:12-30-10
The 23-Minute Man-Maker
1c.Deadlift (any variation, use thick bars if you have them)
1d.Pull-up (preferred) or Recline Row
1e.Ab wheel or ab roll-out using a bar (preferred) or Swiss ball
The chore is to do ten reps back-to-back of each of the five lifts, then start again doing nine, then eight, then seven… and, again, you see where this is heading!
There is a “tap out” rule that you have to finish in 23 minutes. I insist you use weights that are so light in the squat, press, and deadlift that you’re embarrassed to begin the workout. If you follow my sage advice, you might be able to finish it
CrossFit Newnan Daily WOD: 12-29-10
Why Hill Sprints Are The Fastest Way For Getting Strong, Fast, and Lean!!
Today you take advantage of the nice weather outside!!
You’re to find a hill and sprint up and walk down AMRAP
in 10 minutes!!
How many can you get??
But why hill sprints? Why not just plain, flat-land sprints?
Most people aren’t in good enough shape to run sprints! If you haven’t ran a sprint since P.E. class in 1998 and are possibly carrying some extra poundage, going out to an open space and sprinting balls-out is a recipe for injury and disaster. Most people new to sprinting proudly announce that they just “ran sprints for 45 minutes.” No you didn’t. And if you did, you need to notify the Olympic committee that you are on your way. Nobody can run true sprints for 45 minutes.
Benefits of hill sprints
The hill sprint is safer than a sprint on flat land because the incline forces you to slow down. Most people get on flat land and run an all-out sprint and have their limbs flailing wildly and what happens? They pull a muscle. You can only go SO fast on an incline and you are still working extremely hard.
The beauty of hill sprints is that they preserve all of your precious muscle because the work time is short! A 5-10 second sprint is not enough time to start tapping into your muscle like other forms of high-intensity, long-duration cardio (think Spin, distance running – all highly catabolic).
Hill sprints depend heavily on your muscular system. Think of a hill sprint as a cross between cardio and weight lifting. This means you get much more bang (fat burned) for your buck (time spent).
How far should you be sprinting? I’d say between 20 – 40 yards, between 8 to 12 times, depending on the distance. If you are brand new to hill sprints, start with 5 sprints. Yes, 5. Ease into it.
How often? If you are just starting out, once a week. After that, twice a week is plenty! Hill sprints need recovery time just like anything else. I typically choose to do hill sprints on my lower body lift days. I find that it hinders my recovery time if I try to do them on separate days and still get my lifting in.
What should I do for a warm-up? A warm-up is crucial. Do not get lazy and skip it. Take 5-10 minutes and do a dynamic warm-up. Walk up the hill a couple of times, then jog up a couple of times, then run it once. THEN start your sprints. A full-bore sprint without a proper warm-up means injury!
CrossFit Newnan Daily WOD:
(This workout is Time Based)
Whether you’re familiar with CrossFit or not you’ve heard of this bitch….I mean lady. Her name is FRAN!! She is tough and will kick your butt on any day of the week.
**Camille Leblanc-Bazinet hits Fran
CrossFit Newnan 12 Days of Christmas!!
FITT Warehouse & CrossFit Newnan Wish Everyone A Merry Christmas
Daily WOD: Friday 12-24-10
This INTENSE CIRCUIT will be ran through one time !!
**Barbell RX (#95/#65) KB (#53/#34)
- Prowler Suicide
- Pistol Squats
- Pull Ups
- Push Ups
- Box Jumps (24″/20″)
- Wall Ball (#20/#10)
- KB Swings
- Front Squats
- Push Press’
- Toes 2 Bar
Thanks To Everyone For Comining Out and Joining Us In CrossFit Newnan’s
Opening Weekend With Our W.O.D “APOLLO 13″
We had a great time and in case you missed it, here are some photos of what went on at CrossFit Newnan’s opening weekend!!
Opening Weekend With Our W.O.D “APOLLO 13″
CrossFit Newnan Opening Weekend
Sumo Deadlift High Pulls
Medicine Ball Run
Team Work Was A Must In This W.O.D.
Push Ups…..Hell Yeah!!
Richard & Mindy
Almost that time….
No W.O.D. Is Complete Without Demonstration
Group Warm Up
If you’re ready to do a workout that will demand your best and change your lifestyle, Please checkout CrossFit Newnan and find out how we can transform you from “beginner” to “Elite”
CrossFit Newnan is helping to “FORGE ELITE FITNESS”
Join us for the CrossFit Newnan Grand Opening:
CrossFit Newnan Grand Opening At FITT Warehouse Training Systems