Friday, June 19, 2009

CrossFit ATL 3123 (1)
Who's afraid of the clown?

Workout of the Day

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

The Bod Pod body fat test machine is coming to CrossFit Atlanta
tomorrow and Sunday.  $25 per test.  To register and for more
information, click the image link below.

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Showing 21 comments
  • Laura

    today’s pic reminds me of one of my college roommates.

  • Stephanie E

    me too!! i had a roommate who could basically puke on command (gt kids will find this funny).
    oh hey, what’s the plan for tonight laura???

  • Amber Thompson

    made up my favorite wod, 100 ft lunge
    20 pull ups
    20 sit ups
    100 ft lunge
    18 pu
    18 sit ups
    15 pu
    15 sit ups
    100 ft lunge
    12 pu
    12 sit ups
    100 lunge
    9 pu
    9 sit ups
    100 ft lunge
    6 pu
    6 situp
    finished 13:56 RX, if crossfit only consisted of body weight stuff and GHD’s i would be a rockstar…to bad i suck at so many things!lol


    Today’s WOD as RX’d…5 rounds

  • Heidi_CFATL

    For anyone having issues with the promo code on the BodPod website, the problem has been corrected!

  • peterbassi

    Has anybody ever measured themselves (or anybody else) for buying a shirt off the main site store? If so I could use some help…I feel like I’m reading Sanskrit.
    Width (Measured from 1″ below arm hole)
    S: 19.5″ M: 20.5″ L: 21.5″ XL: 22.5″ XXL: 24″
    Length (Measured from the top of the shoulder where it meets the collar)
    S: 26″ M: 27″ L: 28″ XL: 29″ XXL: 30″

  • Margaret

    so it goes without saying that today’s workout completely torches your upper body. especially after 105 pullups yesterday. I only got two rounds, but, I did impress myself by doing all five HSPU in the first round, back to back. I start on my head and kip up to a full hand stand and then lower myself back down. I managed to maintain my balance the entire set. in the second round, i started failing and falling as I was getting to lockout, but still reached lock out while relatively vertical. I am happy about this improvement.

  • kba_cfatl

    Coconut Water sale
    If you do the subscribe and save, you get the discount, free shipping and can just cancel your subscription after the first order. The total, if you purchase one pack, choosing a subscription option and using code COCON442 at checkout, is $10.40.

  • Rob M


  • Outlaw

    Today’s WOD as Rx’d. 2 rounds + 12 push presses.
    “Do you know what ‘nemesis’ means? A righteous infliction of retribution manifested by an appropriate agent. Personified in [today’s WOD] by an ‘orrible [movement] … [HSPUs].” Brick Top from the movie Snatch
    First round, non-kipping HSPUs and unbroken. Second round, about 10 kips later and I reached 5. Third round, about 7 kips later and I reached 5. One of these days the tables will turn and I will have mastered this movement and then we’ll see who’s the nemesis.

  • Marie_CFATL

    I joined Crossfit Avalanche in Lake Tahoe yesterday for a workout. We did:
    21 thrusters
    500 jump rope singles
    15 thrusters
    400 jump rope
    9 thrusters
    300 jump rope
    6 thrusters
    200 jump rope
    3 thrusters
    100 jump rope
    Looks easy enough right? Blew through the first thrusters- feeling good- pick up the rope….oh crap. Altitude. All of a sudden, even though I am breathing hard like always I feel like I just can’t get oxygen. It SUCKED. First time working out in altitude and I never want to do that again. 6500′ feet up here…so more than a mile. Ended up with 21 or 22 something.

  • Leah

    Thanks, Heidi!

  • VAS

    I’m going to measure you at XL

  • Ryan Cook

    Made up my own WOD today:
    95# push press
    Pull ups
    Body weight deadlift (165#)
    Don’t know my time but i thought it was fun.

  • Rob M

    Training at altitude is fun. In high school, my swim coach used to drag us up a mountainside staircase that was over a mile long in Colorado Springs. Talk about a blast…

  • Matthew Queen

    Speaking of Snatch, here’s a new workout plan from Vinnie Jones.

  • Matthew Queen

    This workout didn’t play around. Terrible way to get back into CF after basically taking a week off.
    3 rounds.

  • Ken

    5 rounds plus 3 HSPU. Close one Brent. HSPU’s were the limiter on all rounds for me. I felt like I spent 10 minutes on those. Dr. HSPU Mike beat us both.

  • peterbassi

    I did 4 rounds plus 1 HSPU and 5 cursing head-stands. The HSPUs were done with one ab mat. Still can’t get all the way down and up. I’m gonna have to work on this more during warm-ups. I thought the bench press part of this workout was a joke though.

  • VAS

    4 rounds + 4 benchpress
    yeah Peter, the bench did look like a joke to you.

  • Bethanie

    40kg bench press 1 round plus 11 dips

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