Comments for CrossFit Gwinnett

Comment on GOALS! by Paul N.

Paul N. — Fri, 30 Dec 2011 01:40:59 +0000

Bench: now 185 goal 225
Deadlift: now 275 goal 315
Pull-ups: now 7 goal 12
Squat: something that doesn’t suck
General goal: be faster and stronger by 2013. Unless the world ends.

Comment on Tuesday December 12, 2011 by splatek

splatek — Tue, 13 Dec 2011 15:59:38 +0000

Warm-up: ROM Drills: Row 500+12 air squats+2/side DB clean and twist press+bench push-ups-lunge hops (x3)

Strength: Deadlift 5RM: 455

WOD: 10 minutes, on the minute
- 3, weighted pull-ups (I used 25#)
- max rep power cleans (65%) for rest of minute

Reps: 10, 10, 8, 6, 5, 5, 5, 4, 4, 5
Total: 62 reps.

Cool down: rehab work: curls, tricep work, handstand practice, mobility/stretching
weather: mid 50′s, sunny
PWO: water+whey+casein+banana+vit-D

Comment on Monday December 12, 2011 by splatek

splatek — Mon, 12 Dec 2011 17:38:11 +0000

Warm-up: ROM drills; 200 m run (w dogs); 15x air squats, sit-ups, good mornings, push-ups, pull-ups, then again with 40# weight vest.

Strength:
Squat 3×5: I worked at 295
Press 3×5: I worked at 140

WOD:
1) 8 rounds:
- 3 box jumps 36″
- 50 yard sprint

2) 10′ AMRAP:
- hang power snatch (45#)
- rack push presses (45#)
- Snatch balance (45#)

Not sure how many rounds, but near 6 or so.

Cool down: mobility, stretching, some 1441 stuff
Weather: low 40º’s, cloudy
PWO: almond milk+whey+casein+creatine+vit-D

Comment on GOALS! by John/JJ

John/JJ — Tue, 06 Dec 2011 00:55:12 +0000

Squat: now 205 goal 230
Press: now 115 goal 130
Dead: now 275 goal 300
Bench: now 175 goal 200
Run (unbroken): now 300m goal 500m
Pull-ups: now 1 goal 5
Improve ROM and form, especially shoulders and anything overhead (snatch, overhead squat, etc).

Comment on GOALS! by Brandon

Brandon — Tue, 06 Dec 2011 00:37:51 +0000

Squat: 315 pounds (300 pounds is just 5 pounds more, I dream bigger lol)
Deadlift: 375 pounds (up from 350)
20 consecutive double unders

Comment on GOALS! by Tuesday December 6, 2011 | CrossFit Gwinnett

Tuesday December 6, 2011 | CrossFit Gwinnett — Tue, 06 Dec 2011 00:22:10 +0000

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Comment on GOALS! by Matt

Matt — Mon, 05 Dec 2011 19:21:14 +0000

Squat:
Current: 320 1year Goal: 400
Deadlift:
Current: 405 1year Goal 500
Strict Pullups
Current: 12 1year Goal 20

200 (24kg) Kettlebell Snatchin 10 minutes

Comment on GOALS! by splatek

splatek — Mon, 05 Dec 2011 17:14:24 +0000

SP Goals:
Backsquat: 400
Deadlift: 550
Press: 200

Fran: sub 3:30
3pood KB swings: 50+ unbroken

1 mile run: 6:15-6:25
5K run: 24:00

Power Clean: 250

The timeline for these goals is not set in stone. I’d like to have the squat and deadlift by January/end of Jan. The others are ‘in development’

Comment on Tuesday November 22, 2011 by splatek

splatek — Tue, 22 Nov 2011 16:30:18 +0000

Several days/weeks on CF Football and loving it. The programming is awesome, with options in the strength dept. I’ve been following off season Collegiate mostly, except when my arm tells me otherwise.

Pre-workout: Coffee+chocolate whey+a touch of raw milk+creatine

Warm-up: ROM Drills; CFWUx2; Double under work; dynamic stretching and movement

Strength:
1) Deadlift: 5RM
Worked up to 455. Felt solid.
2) Pull-ups: 3 x max rep strict
I did 3 x 12; was supposed to be weighted pullups, but just playing it safe here.

WOD: 10 rounds for time:
- 10 KB swings (2pood)
- 5 burpee broad jumps

Time: 14:38 (or something like that, under 15:00)
This WOD sort of crushed me. It caught me off guard, with me thinking it would be easier than it was.

Weather: 72ºF, 10mph wind; 59% humidity; Sunny. (i.e. Perfect!)
PWO: raw milk+whey+BCAAs+creatine, plus an extra glass of milk.

Comment on Thursday Nov. 10, 2011 by splatek

splatek — Fri, 11 Nov 2011 16:05:10 +0000

great work gang, and great work MAtt!

I worked up to 175 x 2 strict press
Then 245/250/255/265/265 for front squat and 15, 10, 12, 10, 13 (I think on dyn push-ups).

Did not warm up at all, stupid because today my shoulders were feeling it.
SP