Friday, May 22, 2009

CrossFit ATL 3108 Ken does handstand push-ups

Workout of the Day

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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  • Ryan Cook
    Reply

    Tuesday:
    Swam 500m
    Wednesday:
    4 rounds
    400m run
    50 squats
    12 minutes and change

  • Margaret
    Reply

    Last night’s workout took me 41 minutes and change. Thanks to Bethanie, Vas, Mike and Marie who didn’t let me give up and kept pushing me. I really wanted to wimp out and do regular pullups, SUZANNE.
    Today I surprised everyone by agreeing to leave Michael alone and do some heavy squats in order to attack one of my weaknesses. Heavy being a relative term, I failed at 54 kilos, sets of 3. Got 52. Not my PR, but good enough, since I am teetering on the brink of utter exhaustion.
    I’ll have a run while out of town this weekend, and see you all Tuesday. Much needed time off. Happy Memorial Day!
    Brent, hug Brendon for me on Saturday. LOL. And, don’t let him leave his coffee cup.

  • Suzanne
    Reply

    HeeHee

  • Suzanne
    Reply

    Oh wow. I just got my payback for taking the easy street this morning! Looked in the mirror and noticed that the rubber band contraption from HSPUs left huge marks on my neck/shoulders that look a hell of a lot like a hicky. There’s really no way to cover them….I’m going to have some explaining to do.

  • VAS
    Reply

    You can always say it’s hicky. People get too weirded out by girls doing handstand push ups.

  • BMW-CFATL
    Reply

    So, after not lifting any heavy weights this week, I decided to do back squats and deadlifts.
    Back Squats:
    120K(5), 120(5), 125(3), 127(3), 130(3), 135(1)
    Dead Lifts:
    140K(5), 160(5), 180(2)
    Then I did “JT” as RX’d: 9:14
    I’m going to try Ken’s modded “Diane” this weekend:
    3 Rounds for time:
    800m run
    60K Deadlift, 50 reps
    50 Sit Ups

  • Bethanie
    Reply

    Last night I did “Twins” with kipping L’s: 39:06. Put that down for another victory over Ken.
    Today is a rest day.
    I’ll join the farewell party for Brendon at Fado’s tomorrow. The wifey is out of town so I will be getting good and drunk…
    I’ve been instructed to over serve Ken as well.
    Could get interesting.

  • Margaret
    Reply

    Dammit, I’m so mad I am going to be out of town…let’s get drunk when I get back!!

  • Marie_CFATL
    Reply

    Margaret- you did a great job yesterday. And hell yes on going heavy today even though it wasn’t prescribed. Doing something you’re not good at on a day when everyone is doing something you kick ass at is always hard but it will pay off!

  • Marie_CFATL
    Reply

    Oh now I am looking forward to this!

  • Heidi_CFATL
    Reply

    oh wow…you are correct, could get very interesting, which leads me to my next question…will Kurt be there? lol

  • Marie_CFATL
    Reply

    I think Kurt told me he had quite enough for awhile last time. Haha.

  • Margaret
    Reply

    Thanks, Marie! All the things you have told me to do have paid off thus far, so I am going to stick with the program!!

  • Rob M
    Reply

    Did 30 muscle-ups today. 3:38 as Rx’d.

  • kba_cfatl
    Reply

    41:07 on yesterday’s WOD
    kipping HSPU, kipping L-pullups
    first 15 thrusters 35kg, rest at 65#
    I saw stars in the last round of thrusters. I don’t know if those are worse or wall balls, at least for me.

  • Steve
    Reply

    “Michael” in 23:50, a minute and a half off my PR. Need to work on the running and the hip extensions.

  • Laura
    Reply

    does anyone know if there is a list of the WODs anywhere. I saw some stuff on the HQ website, but it didn’t list them all.

  • Steve
    Reply

    Good question. I’ve never seen a comprehensive list of the named WODs. The “girls” and “heroes” are described in the Crossfit FAQ:
    http://www.crossfit.com/cf-info/faq.html#WOD0
    but there are others scattered around like Filthy Fifty, Fight Gone Bad, Crossfit Total, Chief, maybe more.

  • Steve
    Reply

    Last post. Noticed that there are more details up on the do-it-yourself “Last Chance Qualifier” for the games:
    http://games2009.crossfit.com/thegames/last-chance-update.html
    Summary: at 6am Pacific time on May 30th, HQ will announce three workouts. To qualify, you have to do all three workouts within 24 hours and post films of the workouts to youtube.

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