Wednesday, September 9, 2009

CrossFit ATL 4146 (1) Busy morning

Workout of the Day

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Check out Roger Harrell's Drills & Skills Page for help with gymnastic training progressions.

News Flash:  "Green power" windmills kill birds!

Recent Posts
Showing 19 comments
  • Jeff
    Reply

    Racing tomorrow, so weighted lunges are a bad idea. Probably be in for something light tomorrow morning, though.

  • Steve
    Reply

    Continuing yesterday’s threads, since I’m still getting responses…
    Re: John Galt monologue. I was pretty much shouted down for suggesting that this be skipped when reading the book, so disregard my advice — move along, nothing to see here.
    Re: wearing reflective vests when running. The fashion police (*cough* Momo *cough*) informed me that reflective vests are not cool and they would conduct a citizen’s arrest if they ever saw me out in one. So in all seriousness: if you are running or biking, you should wear a vest at night or in low light conditions and you should always wear an ID. I’m saying this based on experience — I’ve been running and cycling seriously for a little over 20 years and have been hit by cars twice in that time (both times while on a bike). Here is the “vest” I use:
    http://www.amphipod.com/440-448/440.html
    and RoadID makes ID bracelets/anklets:
    http://www.roadid.com/Common/default.aspx
    Be safe!

  • Bethanie
    Reply

    Hi all! Marie and i have a favor to ask of some of our fellow CF Atlantans…
    Marie and I will be going to get our level 2 crossfit certification soon. For those who don’t know, at this certification you are tested on how well you teach the fundamental movements of crossfit to a group. It is a very challenging test that we need to practice for.
    Anyway, Marie and I want to practice on you. We need about 5-10 people to volunteer to be our “test subjects” this Saturday from 12-1. This is also an opportunity for you to get a review of the movements and be “fixed”.
    email me at bethanie.harsh@gmail.com if you’re interested. There will be some sort of “gift” involved that we’ll work out.
    Thanks for your support.

  • Margaret
    Reply

    If you concede on the monologue, I will concede on the need to wear a safety vest, and ask all that ride or run to disregard my previous comment and don one despite the dire fashion consequences. I still think someone should design something more fashionable, although your option above is much more minimalist than the neon orange, tie-on one my Dad wore in the 80’s, and less is more in this instance.

  • Margaret
    Reply

    Nice, boy-genius. Saturday night’s gonna be a “goodbye to Jeffy” party as well 🙁

  • Stuart Brady
    Reply

    Dietrich… I am so sorry I couldn’t make it to the gym this week… things have been hectic since I am leaving for Britain tomorrow. If you could send the strength training program to my email I would be extremely grateful.
    All the best,
    Stu
    sbrady2@student.gsu.edu

  • Stephanie E
    Reply

    Would LOVE to discuss. However, you can’t give away too much of the plot!

  • Matthew Queen
    Reply

    Who’s hungry? Want some school lunch?
    http://www.cityrag.com/main/2009/09/school-lunch.html
    These are state sponsored meals, people. Our tax dollars paid for all that deliciousness above.

  • Margaret
    Reply

    I will only speak up to the point that you have read, and I will only answer questions that won’t give anything away. I really just want to see you do the worm again. That was amazing. LOL.

  • Bethanie
    Reply

    is anyone going to comment on Stu’s profile pic?? haha sorry Stu, I had to.

  • Matthew Queen
    Reply
  • Dave Hodges
    Reply

    I don’t know how in the Hell everybody at this gym finished this WOD in 20 minutes. This was like a non-stop strength workout for me.
    40:22.

  • Rob M
    Reply

    Today as Rx’d: 17:37.
    My idea to wear the weight vest for the entire workout was vetoed… probably for the better. Those box jumps would have been a bitch.

  • Steve
    Reply

    Today, pull-ups scaled to 20#, 36:58.
    Dave, I’m with you — felt like a strength workout to me, too.
    Rob, your time and idea to wear the weight vest for entire workout is just part of a growing body of evidence that you are in fact, a cyborg.

  • Steve
    Reply

    That is awesome, Jeff! If you could whip up some prototypes of that in time for the MJQ outing, I think those could double as the next big thing in dance floor attire.

  • peterbassi
    Reply

    Today’s workout Rx: 24:40.
    Would have liked to have moved through the lunges faster, but it was my first time doing that much weight on lunges.

  • VAS
    Reply

    WOD as Rx
    26:58

  • kba_cfatl
    Reply

    today’s wod as Rx weights but 3 rounds only
    33:00
    I didn’t go for the 4th round as I was starting to move slow and get more dehydrated, plus it was close to 8pm which was time for me to drink water and eat food.
    I guess box jumps were toughest for me (especially after lunges).
    I like the new clock on the wall. Now I can glance at it for my time, then pass out without speaking for a bit.

Leave a Comment