Nice moves this morning, gang. Great end to a great week. Our workout today was inspired by the training scenes in the Rocky movies. It also pays homage to our bootcamp beginnings at BTB in Atlanta. Hope you enjoyed!

Next week is Week 4… then we have a one week rest. During this time, you’ll eat good food, get lots of good sleep and when you come back, we’ll be ready to tackle June! Don’t worry, I’ll post some workouts for you to do at home (or at the park or wherever else you wanna get busy) on the “off” week.

Wednesday’s Workout – “Hearts on Fire: A Tribute to Rocky” Five 1-minute intervals at each station. Three rounds with a 1-minute rest between each round. Movements are Jump Rope, Stair Climb, Boxer Sit Up, Sandbag Sprint, Dynamic Push Up (1-arm, clapping, one hand on wall, decline, etc.)

Push Ups: 48.

OHS 5-5-5

WOD:

AMRAP 15

10 Box Jumps (24/20)

15 Ball Slams (30/20)

10 Toes 2 Bar

50m KB Farmer’s Walk (1.5/1)

OHS 5-5-5

WOD:

AMRAP 15

10 Box Jumps (24/20)

15 Ball Slams (30/20)

10 Toes 2 Bar

50m KB Farmer’s Walk (1.5/1)

“The Three Amigas”

PUSH-UP CHALLENGE DAY 48

SPENDING THE DAYS by Lisbeth Darsh @ http://crossfitlisbeth.com/

How do you spend your energy?Your days? Your love? Your life?

We talk so much about being efficient in our movements in the gym, about using our bodies wisely and purposively, about making each motion count … but do we think about that in our daily lives?

How functional are the daily activities of your life? The passing of the hours each day … what do you do with each one? 24. We all get 24. Each and every day. Do you use them well? Or do you squander them?

It’s probably safe to say you should not be like me. I am driven by the days, haunted by the hours, constantly reminded with each breath that the words will never all spill onto paper, that there are not enough minutes on any clock to hold all these thoughts, that life will time out while I am still struggling to express all that is in my head. Not everyone should be this way. It is, most likely, a bit unhealthy.

On the other extreme, I used to have a lover who passed so many hours and days with nothing. Mindless hour after hour filled with fluff and mayhem. I would ask, “But what are you doing with this time?” The answer was always the same: “I’m not like you. I can’t produce at that rate. I have to have downtime.”  Yet the downtime was not paired with much uptime. There was production of … almost nothing. Day after day. Month after month.

The lines of life challenge us all. Where do we draw them? How do they help us? Hurt us?

Or would we be left grasping for some accomplishment that fell just out of our reach, out of our easily extended reach.

There must exist in this life, somewhere, an in-between, a sanity zone, a place with production and rejuvenation. We have this concept in our physical lives — our bodies demand it — but how to find it in our personal life? Our work life? Our love life? How do we tame our mind and will? How do we harness all we have and convert it, sanely, into what we so desperately want to be?

Some people will read this and take it personally, become defensive, feel the heat on the back of their neck and the need to justify their life and actions. Be not one of them. I stand in judgment of no one but myself. I merely ask you to take a look and think about your days and your life and your love …

How do you spend your days?

In Defense of Fat.

Makers Mark Cigars.

This is Your Brain on Sugar.

Paleo Diet Risk Assessment.

25 Years of AIDS Posters.

15 Things You Should Give Up to Be Happy.

11 Classic Bands Who Changed Their Names.

9 Things No One Wants to Regret When They’re Older.

6 Supposed Superheroes You Could Probably Take in a Fight.

The Evolving Definition of Television.

Campbell’s Soup Vans.

A Whiteboard that’s not white. Or a board.

“The Pitch” features local ad shop BooneOakley.

What it means when you say “literally”.

Paleo catching on in San Fran.

Analysis of a typical Facebook status.

Jack White interviewed by Buzz Aldrin: Interview Magazine.

Sugar: The Bitter Truth (the short, backwards-hat version).

Hunter S. Thompson: A Cover Letter.

5/17 Workout:
Tennis. Not really. But it happened on a tennis court.

Push Ups: 47

Deadlift 1-1-1-1-1

WOD:

“Annie Goes Rock Climbing”

50 Double Unders

1 Rope Climb

40 Double Unders

2 Rope Climbs

30 Double Unders

3 Rope Climbs

20 Double Unders

4 Rope Climbs

10 Double Unders

5 Rope Climbs

Deadlift 1-1-1-1-1

WOD:

“Annie Goes Rock Climbing”

50 Double Unders

1 Rope Climb

40 Double Unders

2 Rope Climbs

30 Double Unders

3 Rope Climbs

20 Double Unders

4 Rope Climbs

10 Double Unders

5 Rope Climbs

** Please be sure not leave valuables in your car… One of our coaches had their vehicle broken into in our lot during class.  Do what you can to minimize the temptation for someone to break in.  If you see something suspicious in the lot, let one of the trainers know!!**

“Welcome Jim Claire to the Muscle-up Club!”

PUSH-UP CHALLENGE DAY 47

This Saturday… Food Revolution Day at Atherton Mills.

5/16 Workout:
AMRAP20 of 30 Squats, 15 Push Ups, 200m Run, 30 Step Ups, 15 Dips, 200m Run.

Push Ups: 46.