Friday, August 6, 2010

CrossFit ATL 0776 Jacob, who is part of the PM O-lift instruction team.  For all those who got yelled at yesterday for pulling early on the snatch, this is the position you must get to before bending the arms.  The arms should not bend until after you have finished going up.  Also note the wide open mouth.  It is considered very good form to scream as loudly as possible at this point in the movement.

Workout of the Day

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of “rotate”, the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.

Add your points and post them to comments.

We will do this workout approximately once per week in the lead up to FGB5.

CF Atlanta gets some mention and a little camera time in the  early parts of this webcast [wmv] [mov] of the final heat of the final event of the Affiliate competition at the CrossFit Games.  CF ATL’s time in the previous heat held up to take 1st place in the event, and 8th in the overall competition.

Alan got his 1st muscle-up yesterday, and to prove it wasn’t just luck, he did two consecutively for the camera.

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Showing 11 comments
  • CrossFit Atlanta
    Reply

    Easy- Peasey? What’s next? Patty Cakes?

  • Jenni
    Reply

    nice job alan! making it look easy!

  • Ayeong
    Reply

    Thank you Jenni. Finally got the timing down. Mike K — I will try to kip more now ….

  • Robert Aaron
    Reply

    FGB today? is this a joke or just a misprint? did we just do it like 2 weeks ago. i need to change my lunch plans of mexican and cheese dip to something lighter if this is really the workout.

  • Danya Levine
    Reply

    WOW Alan congrats !!!! nice work ! oh and to use a good quote from Chris.. “Hey Jacob can some of us girls do our laundry on those washboard abs of yours ?” LOL

  • mike k
    Reply

    i tried to sell FGB to the am folks and I got spit on, the middle finger, or in some cases both! Bethanie is planning on doing something else as well I believe. the reason this was posted today (hq rest day) was the fact that the FGB fundraiser is coming up, and our fearless leader (Dr. MacDougald) wants to see everyone do well. His intentions are good. I think the evening folks should get Dan to join for FGB tonight!

  • mike k
    Reply

    I believe lemon squeezy is what should follow…

  • Charlie_CFATL
    Reply

    First off, that picture is awesome and if you look at it too quickly it looks like your ankles are blasting out of your legs.
    Second, my rugby team has made the 7’s national tournament. We are one of 16 teams in the nation competing for the national title. We are hosting a ribfest at the 5 paces in this saturday, 6pm.
    You may be asking yourself, Charlie, what is a ribfest, will I enjoy myself there? The answer my friend is all the ribs you can eat and absolutely. Also, all the beer you can drink.
    Summary:
    Saturday 8/7/10 6pm
    All you can eat Ribs
    All you can drink Beer
    15$
    5 paces inn

  • Nancy Oe
    Reply

    GOOD JOB, Alan! Yay!!!!
    I’m looking forward to the FGB workout/fundraiser in Sept, and hope to see the individual elements (esp SDHP) in workouts between now and then, if not the actual FGB itself.

  • Bethanie
    Reply

    The lunch crew got after FGB today. Way to go guys!!
    Don’t forget this Tuesday is the going away gathering for Jason and Melissa: http://www.facebook.com/#!/event.php?eid=136828759689639&ref=ts
    And next Friday is the going away gathering for Whitney: http://www.facebook.com/#!/event.php?eid=139337166096045&ref=ts
    Stay tuned for details on where we will be doing this FGB fundraiser and how to donate!

  • Danya Levine
    Reply

    Mikey we spit at you because we LOVE you !! LOL

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