Author Archives: Rachel Goodman

Friday, 03.23.12: In-House Games

We posted the top 3 raw scores for the men and women in each division last week but to keep it consistant with the official games, here are the scores as scored in the games! These are the scores for only the first 3 WODS as I would still like there to be a surprise aspect to the final scores

These scores as based off of how each athlete is ranked for each WOD and then added up to equal the score shown below. The lower the score the higher the rank.

Beginners:

Women: Men:

Tiffany S: 8 1. Matt J: 4
Elizabeth: 10 2. Mark M: 5
Jill R: 10 3. Kirk L: 9

Intermediate:

Women: Men:

Jennifer P: 7 1. Jim K: 4
Libby R: 9 2. Hunter H: 11
Jessica W: 11 3. Travis H: 11
Amelia L: 11 4. Jeremy M: 12

RX:

Women: Men:

Jess K: 5 1. Quinn: 9
Cara M: 7 2. Zack S: 10
Emily O: 9 3. Brendan Z: 17

Thank you to all of you that emailed me your missing scores! For those of you who still haven’t emailed me your scores or did not fill out a WOD Score Sheet during the WOD please go ahead and email me your scores!

Great Job on 12.4 everyone and good luck on 12.5!!!

-Libby-

Posted Mar 23 2012 by Rachel Goodman with 6 Comments | Leave a Comment

Saturday, 03.17.12: M9

M9 Deadlifts

Record Sum Total weight you can Deadlift in 9 minutes.

5Min Rest

M9 Push Press

Record Sum total weight you can push press in 9min.

Athletes choose load, sets and reps.
Record total poundage/9min.

Posted Mar 17 2012 by Rachel Goodman with 3 Comments | Leave a Comment

Monday, 02.13.12: “I Am CrossFit” Challenge VI – FEB 24th!

In case you aren’t aware, there is a little challenge we do at Atlas every six months or so called “IAC” or “I Am CrossFit.” This challenge asks that you dedicate yourself for 6 weeks to CrossFit workouts and Paleo/Zone eating. The best part, is that you aren’t on your own throughout this challenge, but you are on a team with a dedicated coach and teammates to help you succeed.

Cost is $165 and includes:

Strength and Conditioning Benchmark Workouts (Before/After)
Before & After photos
Before/After body comp (weight, girth measurements, body fat calculations)
Weekly workout accountability (min. 4x week)
Weekly grading of food logs
Nutrition guidance
An Atlas Coach to keep you accountable to your goals
1 skill clinic (available to non-IAC athletes for $20)
An “I Am CrossFit” Challenge t-shirt
A customized “NEW” Atlas workout journal

Sign up here, and don’t delay as spots fill up fast! We WILL sell out of spots as the competition is limited to the first 48 athletes that sign up and we have sold out the last 3 times we have hosted this challenge. Each coach is only allowed 8 athletes to be on their time to allow for maximum individual support – if you have a coach in mind, reserve a spot with them soon!

Posted Feb 13 2012 by Rachel Goodman with 1 Comment | Leave a Comment

Sunday, 02.12.12: No Open Box

No open Box today due to a L1 cert being held at the box.

Posted Feb 12 2012 by Rachel Goodman with 4 Comments | Leave a Comment

Friday, 02.10.12: Rowing ‘Murph’

Please note, we will only have one WOD class today at 7am. All other classes will be CrossFit Interval classes and held in CircuitFit room. Please do not go to the regular entrance. WE WILL NOT HAVE LOCKER FACILITIES AVAILABLE!

7:am Rowing ‘Murph’
(Teams) of two

For time
Row 1500
100 Pullups
200 Pushups
300 Airsquats
Row 1500

Post time to comments.

Posted Feb 10 2012 by Rachel Goodman with 5 Comments | Leave a Comment

Friday, 02.10.12: Teams of 3

A.
Back Squat @ 4020 8-8-8-8-8

Teams of 3:
Each athlete completes 30 Wall Balls before moving on to:
200 Box Jumps 24/20
200 DB Push Press, 35/25
200 KB Swings, 55/35
Teams finish after each athlete completes a 100ft OH Walking Lunge, 45/25

Competitors Checkout
3 sets:
Max Ring Dips
Accumulate 4 min in Hollow Rock