CrossFit Hyperformance - Elite Fitness in Savannah, Ga

No running at least

2010-03-11T09:29:00.000-05:00

Here you go Steve. Like I said, more than 2000 pictures were taken that weekend. Not all of them contained YOU. I did find one. Vannya's cleans still look better.

MOD:
Deadlift
3-2-1-1

WOD:
"Jackie"
Row 1000m
50 Thrusters
30 Pull-ups

No pull-ups

2010-03-10T08:45:00.000-05:00

The J-man had so much fun at sectionals.

MOD:
Shoulder Press
3-3-3

WOD:
3 Rounds with a partner
30 KTE
40 Box Jumps (jump over the box and land on the other side
50 Burpees
60 Push-Press
Run 400 (together)

Turner or Hooch?

2010-03-09T09:35:00.000-05:00

Happy Birthday Austin.

Austin wishes that everyone get to share in his birthday fun.

WOD:
"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the Pulls, Pushes, and Squats however you want.

Case of the Mondays

2010-03-08T09:26:00.000-05:00

This shot was taken pre-tentexplosion.

MOD:
3 Rounds of
Run 400m
Rest 1:30

WOD:
10-9-8-7-6-5-4-3-2-1
Clean (power or squat) 75% 1 RM
Strict Pull-ups

It's Friday WOOHOOO

2010-03-05T08:50:00.000-05:00

Bob says hi!

Courtesy of Robert

MOD:
Group Warm-up Focusing on PVC OVHD Squats

WOD:
5 Rounds
15 OHS (95/65)
12 Push-ups
15 SDHP (95/65)

Austin's WOD

2010-03-04T08:32:00.000-05:00

Austin brought the pain this past weekend and is bringing the pain today.

Camilla's WOD

2010-03-03T09:24:00.000-05:00

Vannya, Aimie, Joel, and Eric lunging the team home. Crossfit HP Teams took 10th and 14th place out of 23 affiliate teams. Not too shabby. We've officially registered a team for the regional competition at the end of May. Stay tuned for more team details, including requirements and try-out information.

Hope everyone enjoyed Ryan's WOD yesterday. Today's WOD is compliments of Camilla. Come in to see what she has in store for you.

Come in and find out the WOD

2010-03-02T09:27:00.000-05:00

I wish my collage had come out better. Oh well. Thanks for all the good pic Steph. Conor and Susan, don't hoard those good ones you took. We have asked all the trainers to come up with WODs for the week. Here we go.

MOD:
Surprise

WOD:
Even Better Surprise (but not running up a mountain)

Sectionals

2010-03-01T15:58:00.001-05:00

The other side of the yellow tape.

This weekend was awesome, bittersweet, but awesome. Very proud of Camilla and all of the hard work she has been putting in lately. Third in the state is pretty freaking cool. Now the real work begins. Get ready girl, we are in for a bumpy ride. One word: Muscle-up. I think our individual competitors did a great job and showed the gym off really well. In addition, I think the team competitors did about as good as any other team there. We will come back to that in a minute. Conor, Camilla, Frank, Bob, Lauren, Aimie, Karen, Ryan, Austin, Steph, Caputo, English, Jenni, Vannya, Baker, Eddie, Eric, Steve, Joel, Jeanna, Jennifer S., Berto, Wes, Dusty, Susan, Jimi, Dean, Bradley, Bill, Sam, Mom and Dad Marder, Rachel, Steve S., Chrissy, Phoenix, Cora, Kat, Aidan, Graeme, Jackson and Jack made this weekend so much fun. If I left anyone out...my bad. For the folks that were there, you know understand why we hold the range of motion in such high regard. You now see what is possible, both in other folks and yourself. Who would have ever thought that a guy with no arms and no legs could run up Stone Mountain? You now have no excuses standing in your way to greatness. I saw more courage and determination this weekend than ever before. What we do in our gym may seem so insignificant now, but I promise you people look to us and get inspired. Frank turning 40 and still PR the General. Our girls (JV Team) with only 4 or 5 actual pull-ups still squeaking out a win against the Varsity. All of us flatlanders making it up the Mountain! English- two months of Crossfit and she still hung with the best in the state. My wife- other than those damn ball shots, you my dear still amaze me. Two PRs! Three if you count the Karen you did too. Bob-PR with cool FuMan action. Wes- kicking butt in his heat coming from behind and dropping the Jackhammer like a bad habit. Eddie-like I tell everyone 4 inches makes a world of difference. The teams. Karen-way to step into the role and kick butt. If you didn't see Karen this weekend, it's because she was that blur going past you. Aimie and Lauren I am glad you got off work. Aims- way to sow some wild oats before you become the Enkster. I loved coming out to hug and high five every one of you after your WODs. Made me feel great. I loved seeing you guys compete. You make me want to compete. You make me never want to leave this job. You drive me to do my best. You teach me more than I could ever teach you. Keep breathing fire guys. Keep Defying Gravity. Next year we send the whole gym to the regionals.

Filthy 50s for Billy's 50!

2010-02-24T21:19:00.000-05:00

Just a reminder...If it were easy everyone would be doing it.

ALL CLASSES AT 70th STREET TODAY!!

Please don't forget we will be closed tomorrow, Friday, as well as Saturday and Monday as all our coaches and bunch of athletes will be competing this weekend. http://www.georgiacrossfitsectionals.com/

No specific movement today, competitors come in to 1.) warm up, stretch, roll, and move around and 2.) practice technique and form of a weakness. No all out workout.

For everyone else...In Celebration of Billy's 50th Birthday!

"Filthy 50s" For time:
50 Box Jumps (24" box)
50 Jumping Pullups
50 KB Swings (1.5 pood/1 pood)
50 Walking lunge steps
50 Knees to elbows
50 Push Press
50 Back Extension
50 Ball Shots (20/14)
50 Burpees
50 Double unders

If you have not done Filthy 50s before, do 25 reps of each movement. The sub for double unders is tuck jumps + 2x singles.

4 days

2010-02-24T08:35:00.000-05:00

Great lunges guys. Pretty good mural too.

MOD:
Clean and snatch practice or pick one and
4 x 1

WOD: Team Card workout
Hearts- Pull-ups
Clubs- Hollow Rocks
Diamonds- Lateral Jumps (Over and back equals 1)
Spades- SDHP (75/55) share bars in your teams
Jokers- Make the other team run a 400 backward

2-10 Face Value
J-K 15
A- 20

Team with the least cards = 30 burpees
Team with the least points = 15 burpees

"I intend to live forever, or die trying."- Groucho Marx

5 Days until Atlanta

2010-02-23T08:48:00.000-05:00

We know guys. We know exactly how you feel.

MOD:
Push Jerk
5 x 1 (that's five sets of ONE.
If you are on the affiliate team, then try squat clean step-ups and hatemakers.

WOD:
4 Rounds
25 Push-ups (scale up if desired)
25 Sit-ups (scale up if desired)
Run 400m

Run Fast!

GET READY TO RUMBLE

2010-02-22T09:03:00.000-05:00

This is how our team looked on Saturday...awesome! For the sake of team spirit, THERE WILL BE NO AFTERNOON CLASSES DOWNTOWN ALL WEEK. Please come to 70th and get in the mood, as we prepare our athletes for round 1 of the 2010 Crossfit Games. I literally have sweat trickling down my back as I type this. We are very excited.

MOD:
Front Squat
5 x 2

WOD:
5 Rounds
30 Ball Shots
15 hang Snatch (75/55)
50 Double Unders

One Week Until Sectionals

2010-02-19T09:09:00.000-05:00

Remember when it was nice and warm outside? The high today is 60+, so guess what that means?
If you are competing next weekend as an individual, you will be doing two WODS on Saturday. Might want to take today off and get ready to rumble.

MOD:
Max Pull-ups (Set a PR)

WOD:
Run 800
21-15-9
KB Swings
Burpees

Run 800

21-15-9
Thrusters
KTE
Run 800

Almost Here

2010-02-18T09:36:00.000-05:00

Mike getting "Dirty".

MOD:
Max Overhead Squat

WOD:
AMRAP in 12 Minutes of
5 Power Cleans (135/95)
10 CTB Pull-ups

Sectionals here we come!

2010-02-17T09:10:00.000-05:00

Awesome. Simply Awesome.

MOD:
Tabata Flips w/
Sit-ups and Double unders
Start with 1st set of sit-ups, then go into the 1st set of DUs
Keep alternating until you reach 8 sets of each.

MOD:
7 Rounds
7 Power Snatch (95/65)
7 Box Jumps (Tuck Jumps Downtown)

Mores Games

2010-02-16T08:35:00.000-05:00

That's Camilla crossing the finish line at the Tybe 5K... wearing Vibrams.

MOD:
1 Set max HSPU
1 Set max ring Dips

WOD:
3 Rounds
15 Deadlifts (225/155)
21 KB Swings (70/53)
Run 400m

20 Minute Time Limit

Let the Games Begin

2010-02-15T09:03:00.000-05:00

CFHP representing at the Tybee 5k. Frank, Conor, John, Camilla, and Raymond all withstood the cold and ran fast.

Announcement: Saturday Feb 20th 11am- All Sectional individual and team competitors mandatory meeting at CFHP. We will discuss the weekend to come (strategies, logistics, hydration, fuel, etc..) and of course do a WOD or two. ONLY PEOPLE GOING TO SECTIONALS WILL BE ALLOWED IN THE GYM.

Alright guys, the sectionals have already started. This whole week is gonna be games type movements and games standards. Coaches can and will take away reps that don't meet our standards.

MOD:
Max Clean and Jerk

WOD:
"Air Force"
20 Thrusters (95/65)
20 SDHP
20 Push-Jerk
20 OHS
20 Front Squat
Wod starts with 4 burpees. Every minute on the minute you must stop and complete 4 burpees. If you are in mid-rep at the minute mark, you may finish the rep, but then go right into burpees.

Fastest male time: sub 4 Fastest Female time: Sub 6

Not a double post

2010-02-12T09:17:00.000-05:00

Skye made me post her "after" picture. This was taken after she performed on camera 6 kipping pull-ups. Keep up the good work.

Wow what a killer shoulder week!

WOD:

Row 500m for max average watts
rest a lot
Row 500m for max average watts

Then,
Max weight deadlift 3-3-3-1-1

Grinder and 80s Night

2010-02-11T09:33:00.000-05:00

If you don't know who Skye is... ya better axe somebody. She is the girl who has been murdering the pull-ups lately. Great job! Oh yeah did we mention that she just had a baby? See there are no obstacles, only excuses.

Remember, Tonight is 80s Ladies Night in the 7pm class. Come dressed to laugh...er impress in your best 80s garb. Scrunchies, leg warmers, unitards, anything with animal print, or anything that has tard in it. Get ready for a great WOD and an awesome soundtrack.

MOD:
Max Weight Back Squat 1 Rep (only 3 attempts)

WOD:
2 Rounds
50 SDHP (45/35)
40 MB Sit-ups
30 Ring Dips
20 Push Press 1 Arm (each arm = 20)
10 Burpee Long Jumps (must cover at least 4 feet to count)

Run, OVHD, TTB

2010-02-10T09:30:00.000-05:00

Carnage!

Hey guys, Karen Voss (one of our wonderful athletes) and the guys at Skidaway Chiropractic are offering to the first 14 people who schedule a free set of x-rays. This helps you determine potential weaknesses in your body and some limitations that may occur. We can also use this information to tweak your training in the right direction. I can't wait to see mine! Take advantage, and tell them that we sent you.

MOD:
20 backward mb throws

WOD:
4 Rounds
Run 400m
12 Overhead Squats (115/75)
21 Toes to Bar

JOIN OUR TEAM!

2010-02-09T09:19:00.000-05:00

Jennifer S. getting serious during "Dirty Sanchez".

Happy Birthday Neil. You owe us "Ashlyn". Feel free to cash in at anytime.

Calling all CFHPers. WE ARE SENDING AN AFFILIATE TEAM TO SECTIONALS. This will be a FUN competition. The sectionals is not going to be a for prize event. I would like all interested athletes to tell a coach. Sorry, if you are doing the individual competition, YOU MAY NOT BE ON THE SECTIONAL AFFILIATE TEAM. You need to focus all your efforts on making regionals. BUT, if you want to compete in a more relaxed atmosphere, then let us know.

MOD:
Single Leg Deadlifts
5-5-5 each leg

WOD:
AMRAP in 15 Minutes
5 Hang Power Snatch (75/55)
10 Pull-ups
10 Ball Shots

Here chipper chipper

2010-02-08T10:02:00.000-05:00

We are very proud of our guys who competed this weekend. You all did CFHP a great service. You should take the day off. The following WOD may look familiar.

MOD:
Shoulder Press 3-3-3

WOD:
2 Rounds
10 Ground to Overhead Anyhow (135/95)
20 Sit-ups
Run 800m
10 KB Swings (70/53)
20 Burpees
Run 800m

ALL CLASSES DOWNTOWN

2010-02-05T09:22:00.001-05:00

Lots of work being done here. I love seeing our pull-up bars full.

PLEASE REMEMBER ALL CLASSES ARE DOWNTOWN TODAY!! 102 RANDOLPH STREET. STEVENS VAN LINES BUILDING. It is the biggest warehouse on the block. Located directly at the end of Broughton St. Call if you need directions.

MOD
WOD
Will be determined at the gym. Be ready for anything.

Enough with the Shoulders Already

2010-02-04T08:34:00.000-05:00

There are lots of nervous people watching Drew demo pull-ups before the "Dirty Sanchez" wod. Chest to bar coming soon?

MOD:
70th- 30 GHD Sit-ups
DT- 1 minute L-Sit

WOD:
10 Thrusters (135/95)
50 Sit-ups (w/ab mat)
8 Thrusters
40 Sits
6 Thrusters
30 Sits
4 Thrusters
20 Sits
2 Thrusters
10 Sit-ups