7 Rounds Of 5 Burpees, 10 Toes To Bar, 15 K.Bell Swings Cash Outs: Tabata Ring Plank

 K.B. 53/35 RX

Shoulder Press 1 1 1 1 1 Push Press 3 3 3 3 3 Push Jerk 5 5 5 5 5 / 4 Heats of 250 M Row,Rest 60 sec. Between Heats

5 Rounds Of 250 M Row, 10 Front Squats, 15 Sit Ups, 20 Box Jumps

Rx 135/95

Anthony doing what He does best

Below is a list of ten items I believe are essential in building a home gym .

I took into consideration price, effectiveness, and versatility .

"budget" TOP TEN HOME GYM

1. Abb Matt  - http://abmat.net/  and only $29.95
2. Pull Up Bar - http://www.performbetter.com/detail.aspx?ID=5519 , or better yet go home made .
3. Foam Roller - http://www.performbetter.com/detail.aspx_Q_ID_E_4918 , Recover faster, and only 11 bucks! Do your acheee muscles a favor and perform maintenance on yourself !
4. Iron Woody Band - http://ironwoodyfitness.com/fitness-bands.php for your pull ups stretches, and 100'z of other exercises . 
5. Kettle Bell -http://functionalequipment.com I know, This one can be costly but can be a great investment . You know it will be around swinging for the next decade so it will pay itself off over time, plus it makes you home gym look official.
6. Rings -  Such versatility, from flexibility to muscle ups, a must have! www.theg2scart.com has em for $59 

7. Home Made Box/Parelletes, and Sand Bag - A great "do it yourself project" find instructions to all on the crossfit journal,and even links on their message boards
8. Used Barbell and weights - craigslist, garage sales, playitagain sports, wherever but don't buy em new !
9. jump rope - the most inexpensive cardio tool I know
10. Sledge Hammer/Tire - Home depot has hammers for $19.95, and tires are free everywhere . You can beat the tire with the hammer, and you can flip your tire over till you cant breath anymore .

I believe if you budget right, and depending on the home made stuff which should be cheap, you should be able to put that top ten together for under 600 bucks  . Some will read this and think "dang I could almost get a treadmill at costco for a lil more", and yet others will read this and think "Not bad for all the fitness I'm gonna get,not like my friend George who went out and bought a treadmill, what an idiot "

If You have the KNOWLEDGE (knowledge avail. free at crossfit.com) then with the list above the possibility's are endless It can take you to an excellent fitness level, one that could easily surpass that of an avg. Globo Gym goer . Use bodyweight movements,the road to run and be creative, and you wont need a gym at all, just a garage and a dedicated mind....

Squat Clean N Jerk 5 5 5 5 5

Adriana getting ready for that JERK !

6 Rounds of 1min. 15 K.Bell Swings, 1min. Max Row Distance

                                             *Alternate 1 minute bouts of KB Swings and max distance rowing.
                                             *You have 1 minute to get 15 swings, the next minute row for max 
                                                distance Alternate this 6 times for a total for 12 minutes.

2Pood/1.5Pood

Athletes also worked on their pull ups choosing to work on d.h. pull ups, l-pull ups,weighted pull ups,or practice their Kipp . no more then 60 total reps, least sets possible .

Above is Nicole with a p.r. on her dead lift earlier this week . . . .245 lbs !

Snatch 3 3 3 3 3 then 800m Row, 70 Sit Ups, 60 Push Ups, 50 Lunges, 40 jump squats, 30 K.B. Swing, 20 Burpees, 10 Wall Climbs .

RX K.B. 53/35 lbs
*BAD ASS guy/gal  version use 35/20 db for sit ups,lunges,jump squats,and burpees

So if you don't know and understand this you really should.

"BADGER" 3 Rounds of 30 Squat Cleans, 30 Pull Ups, 800 M Run/Row

RX 95/65 lbs

Above is ATLAS FITNESS ATHLETE Luis who ran the L.A. marathon on Sunday (4:37:29 time) and came into wod on Monday the very next day.Where he then pulled a 370 lb 1 r.m. Personal Record. 

Now that's what I'm talkin about!!!! I told Luis that it was this day that he had reached true fitness . This is the exact finished product CROSSFIT talks about , being good at everything and great at nothing has always been a catch line that attracted me to their elite training . I Don't want to win the race, just be in the top few, and I want to be strong but not the strongest . I also told Luis that not to many people that ran that race with his time could do that the next day, in fact I believe the majority of the people that ran that race at any time cant do what he did . When you do crossfit your doing elite fitness, never forget it is more powerful then any other fitness program i have ever come across in over 12 YEARS of exercise experience. CONGRATS LUIS !

Dead Lifts 5 3 1 1 1 then 5 Rounds of 5 Dead Lifts, 10 Burpees Cash out: Tabata "ISO" Burpees

RX 225/155

now thats a dead lift face .

1600 M Run/Row, 9 Thrusters, 800 M Run/Row, 15 Thrusters, 400 M Run/Row 21 Thrusters

*50 Pistols/Practice your pistol squat

RX 115 / 85



7000lb / 5000lb CLEAN AND JERK !

 choose any weight you like, total up each reps weight until you reach 7000/5000lbs .

exp: men 135lb x 52reps = 7,020

woman 85lbs x 59reps = 5,015

*post weight and reps*

 

 Jim Cawley, and Bruce Evans of Dynamax are the original sources for Crossfit ten general physical skills required of optimal physical competence:

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

As Crossfitters We realize the Value in these skills and work on one or more daily through our wod's . Some of us know it, some don't, they just know what they feel, and they feel like they are getting a high intense, mentally challenging workout... Many that stray return explaining how they cant do other workouts now, it also spoils other ideology's of fitness, and group classes. CROSSFIT is about human performance, as to most fitness ideology's which are about "bodybuilding" (body part training, for looks). With bodybuilding it takes hours per day on treadmills, doing typically body part training,spending boat loads of money on supplements all of which you find out gets you no where because muscle and fitness forgot to put in the workout routine their abb model also had daily injection of lord knows what steroid for the past 5 weeks. As crossfitters we know that  in the process of training for optimal performance a beautiful body is the inevitable outcome . This is not to mention all the skills listed above, and how mastering each leads to a better life . CARDIO which leads to stronger heart . STAMINA, to stay up late and party hard! STRENGTH because just in case a loved one gets pined underneath a car, you can dead lift it and get them out. FLEXABILITY to finally win your first limbo dance contest.POWER, who doesn't want more power, the ability to push potential rapist away in a single push . SPEED get to wherever you want faster, leaves you with more time to do what you want and be 1st in line. And that's just to name a few.. WITH OUR WORKOUTS WE HAVE THE OPPORTUNITY TO INCREASE THE QUALITY OF LIFE YOU LIVE IN THE PRESENT AND FUTURE . I don't know about you but I want to keep up with all my friends and be able to do anything I want from rock climb, to swim in the ocean and when I'm old i don't want to have someone wipe my ass for me so I'm doing something about it now . I have seen amazing things with crossfit, and have witness its powerfull potential  . I admire its diversity and its value to real life applications . Crossfit brought NOTHING new to fitness, it just put all the best ideas and movements together to make possible the 1st TRUE FITNESS PROGRAM . I predict the rest of the world to come to the same conclusion in the next few years

60 Ring Dips (least sets possible) then 3 Rouns of 10 wall climbs, 200m Run, 40 Box jumps

RX 20" Box / if no ring dip, 3 sec. Static holds

Many of you have asked for a schedule on line so here you go, I will try to post on the 1st of the month every month from now on..Be advised that friday class is at 6pm from now on.

and after all, how bad could it be missing a box jump...

5 Rounds Of 5 S.D.H.P, 7 Push Press, 9 Hang Cleans

Rx 115/95

CASH OUT : tabata rope & burpee combo

Alicia on the end of a push jerk, And now for some Atlas updates . . . . .

1. We Have Progenix More Muscle, and recovery products for sale.
2. We will add a 5 pm open gym hour on Tues                                  
3. I will add another class hour in April, and I'm taking request           
4. Finally I plan on having a WORK OUT FOR JAPAN FUND RAISER the 1st weekend in April , and I need help any and all help would be greatly appreciated, I want this to be a big, fun event for everyone       

Back Squat 5 5 5 5 5 then Row 2k

I love that squat face.....BE wise and use a spotter in the back squat today, When going heavy.
ATLAS FITNESS is now affiliated with PROGENIX https://progenexusa.com/, and should Have recovery and muscle products avail. early next week. If you don't know about progenix, just try 1 serving after a workout and you will be sold.

Power Clean 3 3 3 then 5 Rounds Of 400M Run, 12 Power Cleans, 9 Ring Dips. Cash Out: 2min. Max Push Ups

Rx 135/95

Press 5 5 5 5 5 Then 15min. A.M.R.A.P. of 6 Squat Cleans,12 Pull Ups, 24 Double Unders

95lb/65lb Rx

THIS SUNDAY 9A.M. Will be the launch of our trial Sunday morning class, gym will also be open till 12 after that. So wake up late and swing on by to wod !!! FYI, Atlas Will remain at its current location for the time being.



Front Squat 3 3 3 3 3 then for time . . 800m Run, 21 D.B. Burpee, 21 K2E, 400m Run, 21 K2E, 21D.B. Burpee,800m Run

 D.B. RX 45lbs/25lbs

Nice day, alot of p.r's, and just good old fashion hard work all across the board. Andrew with a 255 3rm Front Squat! and Esmi with a  115Lbs Front Squat. NIIIIICE!! GET YOUR WOD BOOKS A.S.A.P, You Need Them

Hang Snatch 3 3 3 3 3 then "NICOLE" 400m Run Max Pull Ups

WHATS YOUR FRAN POWER OUT PUT ???

Push Press 5 3 3 1 1 1 , Then 10 Rounds 10 Med Ball Squat Cleans, 10 Burpees

20/14lb Ball

Pact house tonight at the gym, this wod can burn some serious quads " its a deep,deep, burn" Ron Burgundy

REMEMBER FRIDAY CLASS NOW STARTS AT 6PM

AND SUNDAY MARCH 13TH BEGINS SUNDAY CLASS @9AM AND OPEN GYM AT ATLAS

 Above picture is of robelle mid air burpee.Good bye Robelle, Good luck in San Diego !

"RANKEL" 20min A.M.R.A.P. of 6 Dead Lifts, 7 Burpee to Pull Up, 10 K.Bell Swing, 250 M Run

RX 225/155 deads

RX 1.5/2pood

The actual distance in your wod book for this hero wod is 200 m,not 250 I added an xtra 50 for fun.

We also worked on 3 sets of 5rm Dead lifts, with a brief rest before RANKEL.

MATT(athlete in picture below) on a 275lb? Dead Lift.

Limited edition ATLAS sticky pads,calenders,pend,NEW cards,and stickers are out, so get em before their gone .