1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 7/6/09 thru 7/24/09  
• Call 404-531-6872 to register

2. WOW (Workout of the Week):

        Week Of 6/29/09

     AMRAP in 20 Minutes:

     250M Row
     9 Push-Press (95, 75)
     6 Burpees
     3 Laps Farmers Walk (50, 35)

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 7/6/09 thru 7/24/09  
• Call 404-531-6872 to register

  2. WOW (Workout of the Week):

     Week Of 6/29/09

     AMRAP in 20 Minutes:

     250M Row
     9 Push-Press (95, 75)
     6 Burpees
     3 Laps Farmers Walk (50, 35)

    Week Of 6/22/09

     3 Rounds for time:
     800M Run
     30 Swings (55#, 35#)
     30 WB Shots (20#, 16#)
   
   Week of 6/15/09

     For Time:
        Row 500M
       Then Power Clean and press a total of 7,125#         
       ( 5,005# for Women) taking as many reps as you
       need  and using whatever weight you can manage. The
       minimum Rx weight is (95#, 65#)
    Then
       Row 500M

     Week of 6/8/09

    AMRAP in 20 Minutes
    15 Push-Press (M #85, W #65)
    10 Sumo Deadlift High Pull (M #85, W #55)
     5 Burpees

    Week 6/1/09

     AMRAP in 20 Minutes:
     10 Hang Powr Cleans (95, 65)
      1 Length lunge walk
     10 wall-ball shots (20,16)
     10 Box Jumps (20)
      1 Length Bear Crawl
  

1. Crossfit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 6/8/09 thru 6/26/09  
• Call 404-531-6872 to register

  2. WOW (Workout of the Week):

    Week of 5/25/09

    4 Rounds
    400 meter Run (Odds)
    MB Five Cone Lateral Suicide (30, 20) (Evens)
    21 KB Swings (55, 35)
    15 Pull ups
     9 Thrusters (95, 65)
     
     
    Week of 5/18/09

    Row 500 Meters
    30 DB Chest Presses (50#, 25#)
    10 Deadlifts (175#, 115#)
    Row 1000 Meters
    20 Chest Presses
    10 Deadlifts
    Row 1500 Meters
    10 Chest Presses
    10 Deadlifts

    Week of 5/11/09

     21-15-9

     KB Swings (55,35)

     1 Length Tire or BB Flip (115,75)

     Burpees 
     3 Laps Farmers Walk (50, 35)

     Wall Ball Shots (20,16)

     1 Length Tire or BB Flip

     100 Jump Ropes
     1 Five Cone MB suicide (30, 20)

    Week of of 5/4/09 

      4 Rounds (21-18-15-12)
     500M Row
     Push Press (115#, 65#)
     Box Jumps (20")

3. Nutrition Facts.

Here is the Glycemic Index of some common Foods. The glycemic index (GI) is a numerical system of measuring how much  blood sugar rises when a food is eaten. The higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.  

Peanuts 14
Apples 38
Milk 39
Strawberries 40
All Bran Cereal 42
Carrots 47
Orange Juice 50
Bananas 52
Wild rice 57
Sweet potatoes 61
White Rice 64
Table Sugar 68
Whole Wheat Bread 71
Popcorn 72
Cheerios Cereal 74
Shredded Wheat 75
Corn Flakes 81
Baked Potatoes 85
Rice Crisps and Crackers 87

Notice how much higher bread, potatoes and cereals are than pure table sugar....scary.


  

1. Sonz Sandy Springs - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 5/4/09 thru 5/22/09  
• Call 404-531-6872 to register

2. Atlanta Great Urban Race
   Beth Harmon and Dana Dickens (two of our  
   trainers) finished 18th out of a field of over 450 
   teams in The Atlanta Great Urban Race held on
   April 19th! See their picture below.

3. WOW (Workout of the Week):

    Week of 4/27/09

      5 Rounds
      1 Bear Complex (75, 55)
      7 Pullups
      7 Burpees 
      1 Five Cone Suicide

    Week of 4/20/09
      500M Row
      8 Laps Farmers Walk (50, 35)
      15 Power Cleans (125, 75)
      30 Push-Ups (chest to floor, chest to 2nd pad)
      45 KB Swings (55, 35)
      30 Push-Ups
      15 Power Cleans
      8 Laps Farmers Walk
      800M Run
          inspired by BGI Fitness

    Week of 4/13/09

     3 rounds for time:
     20 WB Shots (20#, 16#)
     20 Push Press (75#,55#)
     20 SDLHP (75#, 55#)
     20 Box Jumps (20”)
     20 Calorie Row
     Rest exactly 1 minute between rounds

    Week of 4/6/09

    Three rounds of:
    400 Meter Run
    21 Box Jumps (20")
    21 Thrusters (#65,45#)

1. Sonz Sandy Springs - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 4/6/09 thru 4/24/09  
• Call 404-531-6872 to register

2. 2009 ShamRock 'N Roll 10K Road Race
    Beth Harmon and Dana Dickens (2 of our trainers)
    finished in the top 3 of their respective age
    groups and 15 and 16th overall in the women's
    division. Congrats ladies!

3. WOW (Workout of the Week) Results:
  
     Week of 3/30/09:

    AMRAP in 20 Minutes
    15 Push-Press (M #75, W #55)
    10 Sumo Deadlift High Pull (M #75, W #55)
     5 Burpees

    Week of 3/23/09:
    Two Rounds for Time:
    25 Deadlifts (135#M, 95#W)
    25 Pull-Ups
    20 Deadlifts
    25 Push-Ups
    15 Deadlifts
    25 Sit-Ups

   Top Rx Scores
   Kristi Vacca: 16:17      Tommy Tillman: 14:30
   Stacey Geer: 20:32     Brian Ferris: 16:28 
                               Jeremy Munro: 18:30
                                  Dave Flynn: 21:38 
                               Brad McLeod: 23:48  

    Week of 3/16/09:
    3 Rounds for time:
    800M Run
    30 KB Swings (M#55, W#35)
    30 WB Shots (M#20,W#16)
   

    Top Rx Scores:
    Brian Ferris: 19:45        Lori MacDougall: 20:14
    Brad McLeod: 21:24       Allison Lawler: 20:26
    Mitch Gersten: 22:43      Amy Litvak: 21:05
    Tommy Tillman: 24:03      Lindsay Malenke: 22:03
    Mark Panfel: 24:27        Allison Bertke 22:05

   Week of 3/9/09:

   AMRAP in 20 minutes:
   5 - Thruster (95#, 55#)
   7 - Hang Powercleans
  10 - SDLHP

    1- Four Cone suicide (both hands touch floor at each
        change of direction)
                  Rx Women                   Rx Men  

     1. Allison Bertke - 9.3      Larry Feinstein - 7.3

     2. Beth Harmon - 9.0       Brian Ferris - 7.2
     3. Lori MacDougall - 9.0    Tommy Tillman - 7.1  
     4. Stacey Geer - 8.1        Dave  Flynn - 6.2    
     5. Theresa Wooldridge-8.0  Chad W - 6.0
         Becky Neese - 8.0       Larry Dove - 6.0 
         Jennifer M - 8.0         John Gregory - 5.3
     8. Dan Dickens - 7.3         Mark Panfel - 5.2 

     9. Michelle Glover - 7.2      Jeremy Munro - 5.2 

     10.Jessica Ziegler - 7.0     Ron Geer - 5.0 
     11. Lindsay Malenke - 6.1   Jim Tuenge - 5.0
     

          Scaled Women                 Scaled Men  

     1. Amanda Fish - 10.2    Doug Collins (55, 45)- 8.1 

     2. Becky Skoczylas- 10.0 Jeff Henderson (95,75) 8.0 

     3. Lauren Oshnock - 9.1   Troy Lutz (65) - 7.2

     4. Tracey Johnson - 9.0   Stuart Harvey (75) - 6.2  

     5. Janice Monaco - 9.0

     6. Leslie Williams - 8.3

     7. Kathy Gibson - 8.3

     8. Beatrice Njuguna - 8.3

     9. Vicki Walker - 7.3  

           

Week of 3/2/09:
    For Time:
   21-18-15-12
   Row 500 meters
   Push press, (115#, 65#)
   
      Rx- Women                          Rx- Men
1 Lori MacDougall 11:01         Brian Ferris 11:31
2 Allison Bertke 12:08           Larry Feinstein 12:35
3 Stacey Geer 14:04            Tommy Tillman 15:26
4 Jennifer Meyerowitz 14:50   Brian Long 16:52
5 Theresa Wooldridge 15:20    Jeremy Munro 17:25
6 Becky Neese 16:03            Chad W 17:25
7 Helen Singer 16:09            Brad McLeod 17:24
8 Lindsay Melenke 17:31        Dan Siegler 24:20
9 Ashley McLeod 17:43

     Scaled - Women                      Scaled - Men
1 Becky Skoczylas - 45 13:58     Larry Dove 11:07
2 Janice Monaco - 45 14:05       Stuart Harvey 11:27
3 Carole Shovers - 35 14:27      Brian Seitz 11:56
4 Martha McKenzie - 45 14:45   John Gregory 12:30
5 Dana Prieto - 45 15:00         Doug Collins 13:01
6 Suzanne Hanein - 35 15:27     Mark Panfel 13:10
7 Lisa Cohen - 35 15:45           Jesse Lindsley 14:49
8 Gail Flannnigan - 35 15:55       Darren Amato 15:50
9 Amy Alcorn - 45 18:37          Robert Sischel 19:58