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Keep your kids active during Winter Break! Fit bodies, fit minds! And most of all, lots of FUN!! Sign up here:: http://crossfitdecatur.com/crossfit-kids-school-break-camp/
Thanksgiving is only 2 days away. We hope it’s an awesome day of fun and family and want you all to enjoy yourselves, but we’d be awful coaches if we didn’t remind you not to mess up all the progress you’ve made in the gym in one weekend. Here are some tips of how to avoid packing on 10 pounds over the holiday weekend. •Don’t go back for seconds: With everything tasting so good this is a tough one, but try at all costs to avoid going back for seconds. Get the taste you crave and get out! -Avoid items loaded with sugar: Canned cranberry sauce, stuffing (un-used cabs turn to sugar), rolls with a glaze, pie, sweet potato casserole loaded with marsh mellows…etc will spike your blood sugar, make you sleepy and worst off get un-used and stored as fat. -Take a normal size portion of everything. -Fill up on protein not carbs: if you are starving and need more food eat more MEAT. Unlike carbs our bodies use the protein & fat it needs and then disposes of the rest. Carbs (mashed potatoes, stuffing, pasta, rice, sugar..etc) gets stored later be converted to belly fat (which is totally different kind of cell than the macro nutrient fat). So…if you fill up on turkey, you are just going to drop a big turkey rather than looking like one. -After the big meal go for a long walk not a nap: after dinner is over get out of the house and go for a long walk with a family member you haven’t hung with in a while. This will get your metabolism working. If you undo the belt buckle and pass out your energy systems stop working and your body will start storing all those sugars and carbs which will eventually get turned into some extra holiday jiggle. -Thanksgiving is 1 day not 4.. Eat accordingly: Got left overs? Donate them to shelter or your family members (except the turkey). Once the Turkey day is over get back on the wagon and start eating a balanced healthy diet again. Remember you CAN NOT exercise your way out of a bad diet, so don’t let one day carry over into a whole season. -Alcohol – If you are a drinker, this is the toughest one. Ideally you just do it in moderation (1-3 drinks) and then call it a day. However for many of us the holiday’s are about getting loose with family. Personally my advice is to hit a couple shots of tequila and then nurse a beer or glass of wine for a while. This will save you from consuming a gang of excess carbs and sugars while your trying to get that holiday buzz going. Again hopefully we can be moderate, but if you are going to get crazy on the sauce think about cutting out something else…like a dessert or stuffing. Have a great Thanksgiving! The CFD Coaches
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Decatur, GA 30030
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Wednesday: 8.24.16 Crossfit WOD Warm up: 800m run Barbell 15 minutes, Clean Complex: 3 lift offs + 1 clean + 1 jerk Make 1 attempt at each of the following: Max set of pistols on your left leg. Max set of pistols on your right leg. Max set of left-arm KB snatches (touch-and-go). Max set of right-arm KB snatches (touch-and-go). For time: 100 burpees (cap @ 10)
Monday 8/22/16 & Tuesday 8/23/16 Tuesday: 1. Conditioning With a running clock: at the 0:00 AMRAP 5 minute 15 Cal Assault Bike 10 TTB at the 10:00 AMRAP 5 minute 10 Cal Assault Bike 15 KBS, 55/35 at the 20:00 AMRAP 5 15 Cal Row 10 Thrusters, 95/65 2. 50 Strict L-Pull ups for time a.) strict for as long as possible, then Kipping, 30 Second L-Sit every 10 Reps b.) 50 ring Rows, with 30 second L-Sit every 10 Reps Monday 1. Hang Squat Clean: 1RM 2. Front Squat: 2RM 3. Back Squat: 4x6 4. 5 Rounds for Time: Each Round must be Unbroken (no dropping DB's) Rest as needed between rounds. 10 DB Push Press 55/35 10 DB Reverse Lunge 55/35 10 DB Deadlifts 55/35
Big shout out to Sarah from @barbellsforboobs for visiting with us this evening and throwing down. Big shout out to all of you for showing up in force all afternoon and showing her what makes Raleigh CrossFit's community so great. If you missed saying hello today, hit up 6am bright and early to say hello! #MakeRaleighStronger
The D.I.G. Raleigh Challenge is a 6-week challenge that encourages community collaboration by featuring premier fitness, nutrition, health, and lifestyle partners offering a focused local experience in the Raleigh community, and Raleigh CrossFit is a proud Fitness Partner! Join us for the D.I.G. Wellness Kickoff Party @ North Hills Saturday, August 27th at 12:00 pm. Enroll and find more information at the link below.
We'd like you to meet Kenny (the great looking guy in the top pic). Kenny started training with us over 3 months ago. He came to us with a handful of shoulder issues, knee problems and just being inactive for a handful of years. We started working on the shoulders, getting them more mobile and stable, and throwing in pieces of aerobic conditioning. As things got stronger and more stable, the aerobic work got longer and everything we threw at him, he took, chewed and spit it back out. This man works hard. But also is a pretty darn successful business owner. He own/runs Kenny's Components which is one of (if not the) leading supplier and manufacturer of carbon fiber parts. He also built the car pictured which is the fastest landspeed vehicle in the world at 442mph. Crossfit may not be for everyone, but fitness is. We use aspects of Crossfit to train great people like Kenny. Our hats off to you Kenny, you truly are a pretty awesome dude.
Friday 8.19.16 For Time 30 DU 21 Wall Ball, 20/14 30 DU 15 Wall Ball 30 DU 9 Wall Ball 800m Run (Froude) 30 Situp 9 SDHP, 95/65 30 Situp 15 SDHP 30 Situp 21 SDHP 1000m Row ________________________ Post WOD Stretch 10 Jefferson Curls, bar 2:00 Couch Stretch L 2:00 Couch Stretch R 2:00 Pigeon Stretch L 2:00 Pigeon Stretch R 2:00 Straight Leg Calf Stretch L 2:00 Straight Leg Calf Stretch R Roll area(s) of choice
Kim showing off her battle scars after knee surgery. She crushed a workout just 9 days after a repair. Those knees have logged a lot of hours on the tennis courts through the years, and Kim's overall fitness is now allowing her to move quickly after surgery. There's a lot you can do In here with one bum limb! #tjsgym #tjsgyms #community #recovery #functionalfitness #marinschooloffitnesa #knees #nocouchpotatoeshere