Monthly Archives: April 2008

Remember the Soup Nazi from Seinfield? No Soup for you! Well, we know many of you haven't been at CrossFit in the last 3 days, so... No Rest For You!

1. Run a 10k
2. Quarter Gone Bad - 15s of work, 45s of rest of each: 135# Thruster, 50# Weighted Pull Up, Burpees... x5 Rounds. Score total reps.
3. Hang Power Clean 1 rep max, 7 attempts
4. Oh... it's a good one, don't you worry

It's Tuesday - come for a Nooner! BTB is now open Monday through Friday for Noon classes.

Check out BTB's Jilly G, Jelli from Sonz Jupiter, Mike G from CFATL and Chuck from Sonz/CF Decatur doing the first purposeful Uneven Grace! If you can't access the links, the videos are on the CrossFit Main Page.

Weekend Events (Saturday, April 19th)
1. Atlanta Area Wide CrossFit Challenge at CrossFit Cobb from 9am-Noon. The workout will be 5 rounds of the Bear complex, all levels are welcome to attend. All are welcome to gather at Three Bears Cafe in Marietta Square after the challenge.
2. Granite Grinder Trail Half Marathon at the Conyers Horse Park, 8am

Breakfast:

Hang Power Clean

1-1-1-1-1-1-1

Baker's Dozen (for bootcampers/optional afterparty)

Three Rounds of:

13 Pushups

13 Slamballs

13 Dips

13 Situps

13 Goblet Squats (35#/25#)

13 Burpees

Here is a Demo for you folks coming later today:

http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.mov

Many of you have become familiar with The Boot Camp Funk.  It consists of lots of little itchy bumps on your arms, legs, sometimes even back...anywhere your skin may have touched wet grass.  It seems all camps have it and it also seems to plague the ladies most of all.

Best defense: wear long pants & long sleeves.  Wipe off at the car (with your towel or baby wipes), shower as soon as you can, keep a tube of hydro-cortizone cream on hand.  Most find the bumps occur about 6-10 hours after boot camp, so take the tube with you to work.  If you apply the cream immediately, the bumps go away quickly.  The longer you wait to apply...the worse it is.  CVS sells a cheap store brand and it works perfectly.  Over the years, we have had many theories from doctors as to the cause of the Funk.  Some think bug bites, some allergies...no one really knows.  So take precautions especially if you have sensitive skin.

Now some stuff really for the girls:

We've had a bunch of Sports Bra questions come up in recent days. 

While we haven't tested every sports bra out there (okay, maybe some of us have),

the female instructors can all agree a comfortable, moisture wicking,

supportive sports bra is key for our hard, sweaty, bouncy workouts. 

And not that we're experts or anything... but most of us are working

out at 5 to 7 days a week, sometimes twice a day...

so we're well acquainted with what makes us tick... er... and not bounce.  :-)

Something for everyone.  Maybe you need it, maybe you don't. 

Or keep these websites stashed away for a rainy day. 

www.hind.com - Hind Motion Sensor Bra has been named named the top sports bra in recent years for larger chests
www.speedo.com - Speedo Underwire Sports Bra

www.nikewomen.com - Nike Revolutionary Support Bra

www.titlenine.com - Great selection of extra supportive bras for the hard to find figure

Muscle and Fitness Magazine is show-casing CrossFit... in particular "The Filthy Fifty" WOD at Petranek Fitness.  Wow, does this mean that CrossFit will become accepted by the general public?

Post your thoughts to comments.  We would like to hear what you think.