Athlete Spotlight: Dave Drouault
Name: Dave Drouault Age: 47 Occupation: Real Estate Broker Which class time do you usually attend? 8am, 9:30 or 12:30 Favorite WOD: anything 21-15-9 Favorite CF Movements: “mobility” literally gets me out of bed 1RM Deadlift: 360 3 RM Back squat: can’t remember but it was 2 days ago 🙂 Favorite Food: protein pancakes Favorite […]
Wednesday 4.5.17
Essentials: A. 7 Sets 3 Hang Muscle Snatch + 3 Hang power Snatch + 3 Overhead Squats PVC , Training bar or Empty Barbell On the 2min marks Or ADAPT B. Each For Time: Kettlebell Swing x 15 reps Alternating Dumbbell Power Snatch x 16 reps total reps Rest 2min Fitness: A. 7 Sets Snatch […]
Tuesday 4.4.17
Essentials: A. 5 Sets Front Squat x 3 reps build in weight each set Tempo 31×1 On the 2:30min B. 4 Rounds For Time: Shoulder to Overhead x 15 reps Bar facing Burpee x 15 reps Fitness: A. 5 Sets Front Squat x 3 reps 87% of Clean Tempo 31×1 On the 2:30min B. 4 […]
Monday 4.3.17
Essentials: A. 3 Sets Box Dips x 10-12 reps 3 Sets Hang or Kip on Bar x 10-20 sec or 10-12 reps On the 2:30min Or ADAPT B. For Time: 30-25-20 Deadlift 40% Dumbbell Thruster Fitness: A. 3 Sets Weighted Dip x 5-7 reps 3 Sets Kip on Ring or Bar x 10-12 reps On […]
Saturday 4.1.17
Essentials: A. Mobility Lizard R x 2min Lizard L x 2min Pinwheel R x 2min Pinwheel L x 2min Bound Angle x 2min Saddle x 2min B. Teams of 2-3 people 10min AMRAP Row x 75 cal Wall Ball x AMRAP Remaining Time 10min AMRAP Row x 75 cal Kettlebell Swing x AMRAP Remaining Time […]
Friday 3.31.17
BenchMark Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata Anchored Sit Up (8 […]
No Excuses CrossFit places in top 30 in Georgia for Open
The CrossFit Open came to an end this week and after five weeks of workouts, No Excuses CrossFit had several athletes near the top of the Southeast leaderboard. As a gym, No Excuses CrossFit finished the Open ranked No. 26 in Georgia and No. 116 in the Southeast out of 316 gyms. No Excuses’ best […]
SPIRIT OF THE OPEN 17.5: Riley Lundin
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the 2017 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Thursday 3.30.17
Essentials/Fitness/Performance: A. Mobility Seated Straddle x 4min Standing Straddle x 4min Saddle x 4min B. GOAT DAY 21min EMOM 1.Gymnastics Pulling movement or any part, for Example(Pull Up,Kip, Ring Pull, strict pull up, Bar or ring Muscle Up, Muscle up transition work, …) 2. Squatting, for Example (air squat, light Goblet squat, any empty barbell […]
Wednesday 3.29.17
Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a 1 Rep […]