Friday, January 16, 2009

IMG_1494
MoMo gets some lunges.

Workout of the Day

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Compare to Aug. 11, 2008

Remember, we are closed tomorrow, Saturday, for a seminar.  Please go to one of
the other local affiliates (except BTB Poncey-Highlands, they are
closed for a seminar also).

C.J. Stockel, International level Olympic Lifting Coach, is holding a one day O-Lift seminar in Flowery Branch tomorrow.  Highly recommended.

Video from the recent Clean/Dip workout

CFATL cleans and dips from Crossfit Atlanta on Vimeo.

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Showing 9 comments
  • Heidi_CFATL
    Reply

    Vas, do you think you could go any faster on those dips? I mean, speed it up, really! lol
    Video was great, love the skull at the end with peeps giving each other high fives!

  • Ryan Cook
    Reply

    Mike G or Vas or any trainer for that matter- I’m gonna try this one at LA Fitness today, won’t be able to do back extensions. What kind of weight should I use for good mornings?

  • David Hodges
    Reply

    Ryan, I am not a trainer, but as somebody who works without a GHD device, I can tell you from experience what I think is a decent equivalent.
    Usually, I do deep RDL’s with 95 lbs as a substitute for back extensions. Good mornings seem like they would be about right with the same weight. For a point of reference, I am 170 centimetres tall and I have a mass of 68 kg.

  • Marie_CFATL
    Reply

    Ryan-
    From personal experience I would recommend going light on good mornings- 65lbs or so. Especially if you are doing them for time, the last thing you want is a heavy weight and your back bowing. You’d be surprised how 50 good mornings will do you in with just an empty bar. Just remember your back no matter what weight you use- sacrificing your back on good mornings is NEVER ok. So if it starts to go, lower the weight.

  • Margaret
    Reply

    I love Bethanie in the slow-mo. YOU GO YOU BAD ASS GIRL!!!!

  • Matthew Queen
    Reply

    If you like hard rock and/or zombies, this music video is for you. Of course, leave it to the Russians to engineer the end of the world.
    http://www.youtube.com/watch?v=1bh_KF_ugRE

  • Rob M
    Reply

    Nerd reference at the end of the video:
    http://www.stylinonline.com/ythventurebrothersskull.html
    It’s a TV show on adult swim.

  • Bethanie
    Reply

    haha thanks Margaret!! I feel privileged to be the slo mo black & white part! i look at little pissed off- but that’s pretty accurate. good job this week on everything!

  • Jonathan H CFATL
    Reply

    Pretty sweet video, the song matched Mike R’s new ghetto persona, “tha rippa”
    The Kanye+ slo mo Bethanie was a nice touch too. You’re getting pretty good at this stuff Mike G

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