Friday, 09.03.10: Tassle Tees!

Thanks for the post Mikey - I HAD to add this pic... nothing to do with CrossFit folks, just good fashion.

As you all know, the tassle tee is among the most respected attire here at ACF. So, by popular demand, ACF will be holding a Tassle Tee session on Tuesday night, 9/7, around 7:30pm. The session will be led by none other than Tassle Tee Master Kevin Wright, who will provide detailed instruction on tasseling. New ACF shirts have been designed specifically for this purpose and are now available for purchase ($25 each or two for $40). Supply is limited, so act quickly and get ready to tassle! Please bring a pair of scissors.

Men's ACF Logo T-Shirts (available in S, M, L, XL and XXL in all colors shown above)

Women's ACF Logo T-Shirts (available in S, M, L and XL in all colors shown above)

We also have this design available in a tank for women, with the phrase "Lift Like a Girl" written on the back side. The tank is also $25 (or two for $40) and is available in S, M, L and XL in all colors shown below.

Overhead Squat
5-5-5-5

For time:
Row 250 m
21 Bench Press (135/85)
Row 500 m
15 Bench Press
Row 750 m
9 Bench Press

Post load and time to comments.

CFE WOD:

Mile warmup & dynamic stretching and drills

5 x 800m with 3 min. rest

Thursday, 09.02.10: And the Winners are...

The first-ever "I Am CrossFit" Challenge at ACF was a huge success, and we couldn't be more proud of our athletes! Over the course of six weeks, 37 athletes logged four workouts each week and stuck to strict Paleo and/or Zone, being held accountable by their coaches and teammates. They motivated themselves and each other, and with hard work and determination, achieved the following:

• Total Weight Lost: 194 lbs.
• Total Inches Lost: 108"
• Total Body Fat Percentage Lost: 92%
• Total CrossFit Total Increase: 1,085#
• Total "Jackie" Time Decrease: 80:01

These numbers are staggering and only provide further proof of the discipline of these athletes. We are so excited about the goals that were not only accomplished, but exceeded as well.

Winners were determined by results in the following three categories:

• Changes in body weight, measurements and body fat percentage
• Performance in CrossFit Total and "Jackie"
• Votes by fellow IAC participants on most drastic physical change

As votes tricked in this week, it was clear that this was going to be a close race. However, one female and one male rose to the top. So, without further adieu...

Our Female Winner is LAURA REASONS! Not only are Laura's physical changes drastic, but she also made huge strides in her numbers. Laura lost 10 pounds and 6.5 total inches, decreased her body fat by 6% and cut her "Jackie" time by 1:19. A member of Team MegaFit, Laura was constantly encouraging her fellow teammates and remained disciplined and motivated to push herself throughout the entire challenge. Congratulations, Laura!

Our Male Winner is PETE DISTAULO! A member of Primal Time Playas, Pete lost 24 pounds and 14.375 total inches. He increased his CrossFit Total by 110 pounds and cut 1:25 off his "Jackie" time. As you can see, Pete also experienced major physical changes. Pete has been an inspiration to all ACF athletes and coaches from the moment he walked through our doors, and we love watching him continue to improve. Congratulations, Pete!

Our Female Runners-Up are DAWN MARKOVICS (first below) and NATALIE LLOYD (second below). Both of these women, members of Primal Time Playas, saw amazing results and made great performance improvements. Congratulations, Dawn and Natalie!

Our Male Runner-Up is BRIAN PORONSKY, also a member of Primal Time Playas. Brian worked extremely hard these past six weeks and has the stunning physique and improved performance to prove it! Congratulations, Brian!

Our first-place winners will be rewarded with two months free ACF Unlimited Membership, while our runners-up will receive one month free ACF Unlimited Membership.

Congratulations to our winning team, PRIMAL TIME PLAYAS! Collectively, PTP lost 66 pounds and 30 total inches, decreased their body fat by 34%, increaed their CrossFit Total by 360 pounds and decreased their "Jackie" time by 20:52. Coached by Terry Jackson and John Guilford, PTP includes the following athletes: Will Burroughs, Vance Denning, Pete DiStaulo, Greg Kieso, Natalie Lloyd, Scott Love, Courtney Luschen, Dawn Markovics and Brian Poronsky. As our winning team, PTP will enjoy a team dinner on ACF.

We would also like to highlight a few individuals who improved by leaps and bounds during this challenge. These honorable mentions will receive a free ACF t-shirt for their efforts:

• Greg Kieso had major performance improvements, increasing his CrossFit Total by 80 pounds and decreasing his "Jackie" time by 4:24.
• Jennifer Pierce lost 4 total inches, decreased her body fat by 8% and greatly improved her "Jackie" time, cutting it by nearly 7 minutes!
• Clayton Jordan lost 7.5 pounds and 6.6 total inches while increasing his CrossFit Total by 40 pounds.
• Nikki Doig's performanced improved in a major way, as she increased her CrossFit Total by 90 pounds and cut over 8 minutes off of her "Jackie" time!

Again, a huge congratulations to all of our winners and participating athletes. The "I Am CrossFit" Challenge was an awesome experience, both for the 10 coaches and 37 athletes. Click here to view photos from the six-week journey. We can't wait for our next challenge!

Thursday, 09.02.10: CFE and IAC

*** I Am CrossFit Challenge winners will be announced at 4pm CST on the blog ***

Atlas hands after EVA!

Make up WOD from the week or work your weaknesses.


CFE WOD

800m Run or 1000m Row
Rest 3 minutes
400m Run or 500m Row
Rest 2 minutes
200m Run or 250m Row
Rest 2 minutes
400m Run or 500m Row
Rest 3 minutes
800m Run or 1000m Row

Hold 90% effort for each interval.


Post total time to comments.

Wednesday, 09.01.10: Eva

"Eva"

Five rounds for time of:
Run 800 meters
30 Kettlebell swings, 2 pood
30 Pull-ups

** 2 pood is 72# **

Advanced, Rx:  5 rounds (70#/45#)
Intermediate:   4 Rounds
Beginner:         3 Rounds

Choose appropiate KB weight wisely.   This WOD is a beast so please do not be a hero and choose a weight that is too heavy.   (If you recently graduated BT, please do not do over 4 Rounds)

Post time to comments.

Tuesday, 08.31.10: Technique Tuesday

I Am CrossFit - Aug. 2010 from Atlas CrossFit on Vimeo.

The IAC results have been compiled and individual winners and team winners will be announced Thursday.  For all participants, you must submit your vote for the athlete that showed the most physical improvement based on before/after pictures.  Only participants are allowed to vote and final results will be a combination of these votes, improvement on the Baseline WOD's and a combination of Bodyfat % changes and measurements.

*** Note on Pushup Challenge, we have 35 participants registered, if you didn't sign up yesterday, send me an email today, jennifer@atlascrossfit.com, and I'll get you added.  It's free, it will take you around 15 minutes/week and it will make you better at pushups... no excuses people!  If you can do LESS than 10 regular pushups, then scale down to pushups on your knees ***

WOD

Clean & Jerk
4-4-2-2

10 minutes Technique work with no more than 60% of 1 RM.
Start at 70% of 1RM working up to 90-95% for working sets.

8 minute AMRAP:

 8 Burpees
18 Double Unders
28 Situps

Post loads and total rounds to comments.