FB CrossFit BlogFB CrossFit Bloghttp://www.fitnessbattalion.com/fbcrossfit/2010-03-16T03:14:09ZSquarespaceNot So Fasthttp://www.fitnessbattalion.com/fbcrossfit/2010/3/16/not-so-fast.htmljon2010-03-16T04:00:00Z2010-03-16T04:00:00Z1-1-1-1-1-1-1 of slow pullups. Each pullup will be 5 seconds going up, 5 seconds going down. Rest 90 seconds in between each rep.

Everyone starts at the same time, trainer counts 5 seconds for ascent and 5 seconds for descent. No kipping allowed.

Post bands used (if any).

Leprechan Sumo Deadlift High Pull

Special St. Patrick's Day WOD!!!! All gym classes will be cancelled, and our FB Pot o' Gold Scavenger Hunt WOD will be held at Piedmont Park at 6:15pm behind the Willy's at Piedmont Park. Bring friends!! Groups of 10 are needed so please email mike@fitnessbattalion.com if you are in need of a group and if you're bringing anyone. Costumes are encouraged and a prize will be given to the best costume and winning group!

]]>Core Essentialshttp://www.fitnessbattalion.com/fbcrossfit/2010/3/15/core-essentials.htmlPatrick2010-03-15T11:59:35Z2010-03-15T11:59:35Z20min AMRAP:

15 Good Mornings #45/#35
15 Knees to Elbows
15 Over Head Squats #95/#65

Post rounds and completed reps

 

]]>Run & Shoothttp://www.fitnessbattalion.com/fbcrossfit/2010/3/13/run-shoot.htmljon2010-03-13T05:00:00Z2010-03-13T05:00:00Z20 min AMRAP:

400m run
40 Wall Ball Shots (20/14#)

Post rounds to comments.

Fitness Battalion Gym/Bootcamp Social next Saturday, March 20th!!!!! Location TBA

]]>Sectional Funhttp://www.fitnessbattalion.com/fbcrossfit/2010/3/12/sectional-fun.htmljon2010-03-12T05:00:00Z2010-03-12T05:00:00ZStraight from the Georgia Sectionals. Enjoy!

For time:

60 kb swings #53
50 box jumps 24"
40 wall ball shots #20
30 pull ups
20 ghd situps
10 snatches #115
100 ft walking lunges with #45 over head

Kyle Maynard from No Excuses Crossfit in Suwanee at the GA Sectionals

]]>Triplet Troublehttp://www.fitnessbattalion.com/fbcrossfit/2010/3/11/triplet-trouble.htmljon2010-03-11T05:00:00Z2010-03-11T05:00:00ZFor time:

3 rounds of:

30 double-unders
25 L-pullups
20 Kettlebell Squat Cleans (53/35#) 

Post time to results.

]]>From the Ground Uphttp://www.fitnessbattalion.com/fbcrossfit/2010/3/10/from-the-ground-up.htmljon2010-03-10T05:00:00Z2010-03-10T05:00:00Z10 rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Check out Jon's PROGRESS PICTURES from Dec 2008 til now!

]]>Put Your Hands Where I Can See Emhttp://www.fitnessbattalion.com/fbcrossfit/2010/3/9/put-your-hands-where-i-can-see-em.htmljon2010-03-09T05:00:00Z2010-03-09T05:00:00Z5 rounds for time: 

15 L -pullups or ring pullups
5 Handstand pushups
10 Overhead squats (95#/65#)

Post time to comments.

]]>I like swinging me some kettlebellshttp://www.fitnessbattalion.com/fbcrossfit/2010/3/8/i-like-swinging-me-some-kettlebells.htmlmike2010-03-08T05:00:00Z2010-03-08T05:00:00Z"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare results to 090930. 

Make sure your ears are visible at the top of your swing.

Here are some great articles to check out.

Zone Diet simplified. Complete with easy to follow daily menus. Courtesy of the Crossfit Journal.

FOOD SUMMARY. Courtesy of Crossfit Coronado and the Crossfit Journal.

Crossfit for Women. A MUST READ for women. Courtesy of Orange Coast Crossfit. 

]]>Up & Downhttp://www.fitnessbattalion.com/fbcrossfit/2010/3/6/up-down.htmljon2010-03-06T05:00:00Z2010-03-06T05:00:00ZFor time:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post Time to Comments.

Mark your calendars!!!!!!
Boot Camp / Gym Social: March 13 2010, Destination TBA
Nutrition Seminar: April 12, 2010, Fitness Battalion CrossFit (1000 Northside Dr.)

Patrick & Mauri do the human burrito WOD at the Garage Games.

]]>Heavy legs. Heavy balance.http://www.fitnessbattalion.com/fbcrossfit/2010/3/5/heavy-legs-heavy-balance.htmlmike2010-03-05T15:36:22Z2010-03-05T15:36:22Z21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

]]>