Katie after the UGA game Saturday.

WOD: 9/30/2008:

Back Squat 5-5-5-5-5 reps

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JWOD: 32 double squat wall balls.  You may need to do these outside for enough height to toss ball. There is no minimum or maximum height for you to toss the ball- requirement is 2 full depth squats for one toss.  Use 6,12 or 20lb ball- whatever you can get away with.

Mom to be? Know one? Check out this great site for expectant and post-partum moms.  It is CrossFit specific and explains how to scale CrossFit workouts specific to the trimester and fitness level.  It is worth the visit.  If you are expecting, you do not need to give up your fitness regimen.  It is more important than ever that you stay strong and healthy.  Go to CrossFit Mom.

NOTICE:  Today is the last day to register on the BTB Rowing team for the Fall Rowing Challenge.  There is no minimum amount- any distance you row is added to the team total.  BTB is within spitting distance of taking over 2nd place for all CrossFit affiliates participating.  WE NEED YOUR HELP! Below are instructions for registering.  You may log in meters rowed going back to 9/15.  There is no charge for this.  Most everyone is rowing for part of their warm-up.  There is no reason not to log those meters in.  Boot Campers who frequent the gym- this is open for you guys as well.  Jump on the train!   

1. go to concept2.com, select "Online Tools" then "Online Log"
2. Sign up as a New User  or sign in under your existing registration. Both are along the left-hand side.
3. Existing Users skip to Step 5. New Users, fill out the requested information. For new users, on the last question, (University/Club Standings Affiliation ) you may join "CrossFit/BTB Fitness, Atlanta, GA" which puts you on the "General" BTB team, but you do not have to do this. Click submit, but you aren't finished yet.
4. New Users will see a "Thank you for creating your profile" message. Click on "Update Profile Page" or "Continue". You may have to sign in again.
5. Once signed in, you will be taken to your Logbook page. This is where you enter the meters you rowed on any given day. You may log any meters rowed on or after September 15, 2008.
6. Go to the "Teams" tab toward the upper left-hand corner. Click on "Teams".
7.     Under "Join a Team" use the drop-down box and select "BTB Fitness/Crossfit" and click on "select team". On the next page, click "Join Team". Now you're official.