Monday, April 27, 2009

CrossFit ATL 2777 Carl Borg explains the next drill at the CrossFit Running & Endurance seminar.

Workout of the Day

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

Laura's photos from the South Qualifier.

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Showing 23 comments
  • Ken
    Reply

    It was great to see everyone compete and get support from everyone out there.
    Laura thanks for all the pictures, and for always being there with a water when we were done! (And I’m sure your team wants to thank you for all the OHS you did!).
    The competition was frustrating for me, but that was my own fault. Crossfit is unlike any sport I have competed in that you really have to be prepared for anything. Read: Your weak exercises will come up eventually when it matters, and you will be screwed! In hindsight, my biggest lesson was following the daily WODs too closely and letting my weaknesses (OHS, Snatch, Deadlift) get too weak relative to my other movements and capabilities.
    As it turns out, with OHS and Heavy Deadlift being my weakest movements, both were huge factors in two of the workouts, the ones that I performed worst on, and the ones that ultimately cost me a qualifying place. I think the main site WODs are perfect if you are just getting started, are trying for general balance, or trying to improve equally on all movements. But if you are like me and have some exercises you are much better at than others, and you intend to compete, I personally think you need to work on the weaknesses faster than the main site prescribes them.
    On a good note, on double unders, a year ago I could not do them, but I worked on them a lot this past year, and they did come up in one of the workouts!! Ah HA!
    I was left wondering why the main site puts in so many 20 plus minute workouts when our qualifier did not have any of that length (Dammit, I was good at those!!). But that is a good example of the randomness. Next year they could all be 20 minutes long, and that would work over anyone who gets accustomed to just the short WODs. Yes, I would be pleased….

  • Heidi_CFATL
    Reply

    I am very proud of everyone who competed and gave it their all. This weekend was tough, to put it lightly, and everyone stayed in the game.
    Congrats to both Team Atl that took home metals!
    Laura, still can’t believe you did that many 95lb OHS! 🙂

  • Matthew Queen
    Reply

    Recovery is the name of the game today.
    Annie: 6:03
    DAMN YOU KEN GALL!!!!
    One second off the gym record.
    As for the weekend, congratulations to both Rob and Jon. You both did really well and represented our gym admirably. Looking at your scores motivated me to push myself harder. Consequently I hurt all over today.
    Laura and Stowe, thanks for cheering me on during the WODs. That really helped me pick up the bar when I thought I couldn’t.
    Post Regional thoughts:
    I’ll be starting an Olympic lifting cycle. My biggest problems come down to a lack of overall strength and speed. The lifts should help with explosive power and overall strength. I’m not sure how I’m going to work on speed, but I think some 400s are in order for the next year or so.
    I’m also going to continue to do my “goofy” workouts. Like Ken said, you have to be ready for anything. Turkish get ups, legless rope climbing, ab wheel rollouts, etc., are excellent ways of training yourself to be ready for anything.
    I’m really happy with my year over year improvement. I was last place in last year’s SE Challenge and was WELL out of last place in this year’s regional. I’m motivated to work harder and see where I can take myself with more focused training.

  • Marie_CFATL
    Reply

    Congrats to everyone who competed! I hope you guys had a ton of fun.
    P.S. Laura…you did 95 lbs OHS?? Hell yea girl!

  • Ken
    Reply

    Yes, congrats to the teams and to Laura D on blowing out the competition and qualifying as an individual. But I had not doubt in my mind she would make it!!

  • VAS
    Reply

    Welcome back guys. It was exciting to follow your progress best we could from here.

  • Matthew Queen
    Reply

    You actually sucked at DU a year ago? Based off your Annie time I’d say you’ve got those under control. That’s inspiring for me. I now have a better idea of where my weaknesses are, and you’ve shown me that it’s possible to turn weaknesses into advantages.

  • BMW-CFATL
    Reply

    Ken brings up a good point. For 90% of the CrossFitters out there, the daily WOD is the ideal way to train. For CrossFit “newbies,” it could take two to three years (or more) of doing the daily WOD’s to find their true weaknesses.
    Once those weaknesses start to show their ugly faces, then it is time to attack them. If your weakness is double-unders, do them every day in the warm up. Start with singles and work your way up to 10 to 20 at a time. If your weakness is overhead squats, perfect your form first with an un-weighted bar then work up.
    You need to focus on your weaknesses and not your strengths. That does not mean you should not train your strengths as well, but do not stay in your comfort zone. Skill work should be part of your daily warm up or post workout routine. Focus on things that you hate or that suck.
    Do not pick workouts on rest days that favor your strengths. Pick workouts that you suck at. That means you should run that 5K even though you hate running (and especially hate jogging). For the people who dislike lifting heavy things, you need to do those dead lifts when they pop up.
    Discover your weaknesses and attack them.

  • Laura
    Reply

    Kudos to everyone that competed in JAX this weekend. I saw (and took about a million pics of) some amazing stuff from all of our competitors and our friends at other affiliates this weekend in and out of the events. I don’t know that I have ever met such amazing, nice, supportive, athletic, driven, and passionate people. When our friends saw success, we all were there to cheer and revel in their success. When there were low moments, we cheered harder and louder to support them. When someone struggled, we all held our breath until they prevailed. It was a tremendous sense of community, family, and friendship. It was a ton of fun to watch Jonathan, Ken, Mike, Matt, Ian, Rob, Bethanie, Laura DeMarco, Kath, and other friends of Crossfit Atlanta compete in the individual events. I am in awe of all of your ability to complete 4 very tough WODs in 2 days. You earned every sore muscle, blister, and bruise and should be very proud of your accomplishments over this weekend. Everyone had moments of strength and struggle (isn’t that what Crossfit is all about?) and it was amazing to see your resolve to keep going.
    Team RX: Heidi, Brent, Derick, and Elizabeth had a great strategy with the team RX competition and faced adversity themselves as judges had a hard time tracking their rep count. They worked well as a team and were a lot of fun to watch, and their strategy paid off as they brought some hardware home to Atlanta!
    Thank you to Peter, Nate, and Amarinthia for joining me for the open team competition. It was an honor to compete with you all and an amazing feat that we pulled off that WOD RX after Peter and Nate pretty much had to learn the lift that morning and then jump up to a very heavy weight. It was quite an accomplishment (Christmas miracle) for 4 fairly new cross fitters to OHS that damn much weight and still have energy left to finish the rest of the WOD, and then do another WOD a few hours later. Our determination and strategy worked and we have some hardware to show for it.

  • Laura
    Reply

    It’s amazing what you can do when you don’t have a choice.

  • BMW-CFATL
    Reply

    There is nothing like the CrossFit community that I have found. And nothing is a better example of it than what you/we experienced this weekend. Everyone genuinely experienced the highs and the lows together and felt their pains and their excitements like they would for a brother or a sister.
    Good times.

  • BMW-CFATL
    Reply

    I’ve been trying to put together a post about the qualifiers all day today. I cannot come up with the right words. Laura did a good job summarizing most of it.
    It was one of the most moving experiences of my life watching so many guys are girls push themselves to their absolute limit. The support for everyone and how it crossed over from affiliate to affilate was incredible.
    Almost made me want to compete next year. 🙂

  • Margaret
    Reply

    Seriously, you all just made me tear up sitting at my desk. Congratulations to everyone who put themselves out there and pushed themselves. It sounds like an incredible experience! I hope to see for myself next year, but I was cheering you all on from Nashville. I feel so tremendously fortunate to have found such an amazing community. I appreciate each of you pointing out my weaknesses and pushing me to confront them. I think it’s safe to say that the ability to look at one’s short-comings in an unflinching manner is the most direct path to becomming a better athlete and a better person. Everyone that contributes to this blog has helped me do that in some way and I am grateful.

  • Margaret
    Reply

    Guess that means that I should not have run 5.1 miles at the Nashville Y. LOL. I would have done the snatches, but was afraid about getting kicked out. We tried to describe crossfit to Clay’s cousin and he kept saying “oh, yeah, I see people running from machine to machine at the Y all the time and I get tired just watching them!” That’s when I just stay quiet and smile a sweet smile, thinking, oh, you have no idea what it means to be tired. In crossfit, the only machine is the human machine. Between that last sentence and the last sentence in your post above, (“Discover your weaknesses and attack them.”) I think we have some new material for t-shirts.

  • Kath Knox
    Reply

    So proud of all of you, so proud of ATLANTA! Grateful I was “born as a Crossfitter” at CF-ATL.
    Dan, wish you coulda been there. I took a trillion-bajillion pix…even some booty-shots for your album HAHA
    (git ’em off CFNA’s gallery)

  • Marie_CFATL
    Reply

    Ken bring up a great point about weaknesses. Everyone has them, and everyone should work on them. Do those ring dips instead of push ups, throw in a few Burgener warm ups in your own warm up, don’t skip that handstand at the end of the warm up, run instead of row, jump instead of row, or row instead of running or jumping. If you are struggling with something, be it form wise or strength, pull a coach aside and ask for a few minutes. Do some light olifts before your workout. Ask for some new drills. Ect. ect. ect.
    And speaking of weaknesses, all of you I am sure know that I hate running. I don’t hide it. This weekend I went to the running cert (I would consider running my biggest weakness in CF). It really was the most amazing experience in the shortest amount of time I have ever had (fitness wise). Brian and Carl know what they are talking about and I learned so much and absorbed so many drills, skills, knowledge, ect. I was floored by the improvement in my running technique in just 2 days- absolutely floored. I don’t really hate running anymore, now all I need is a lot of practice. I would definitely recommend the running cert to EVERYONE the next time they come into town. You’ll see me running those 400m for warm up everytime now.

  • Jonathan H CFATL
    Reply

    Ok it’s my turn to gush, and this has been building for a while.
    Congrats to all of my fellow competitors, individual and team, and thank you for all of your support and coaching throughout this weekend.
    Special thanks to Laura and Stowe, who braved the sun to make sure that at least someone from CFATL was there to cheer for and take pictures of every single individual workout. Much respect and love for you two for doing that.
    I have way too much to say about every individual, so I’m just going to give my general feelings about the gym (but certain individuals can expect an email or call from me sometime soon).
    I just want to say that I have never in my life felt like I do when I’m surrounded by all of you people. From the first timers all the way up to the most elite athletes, we are all united with a common goal, and the encouragement and support for reaching that goal that this community provides is unmatched by anything in the world. I can honestly say without a doubt that I would not be as happy with my life right now as I am if I did not know that I had all of yall behind me, cheering me on, pushing me at the gym, and of course making fun of me. I love it. I really just hope that everyone gets the same out of CrossFit that I do. Sharing all the blood, sweat, tears, ripped skin, laughs, obsessive dieting, binge drinking, and the occasional gymcest keeps my feet planted firmly on the ground, my head held high, and lots of pride in my heart to be able to tell other people, “Yeah, we are CrossFit Atlanta, and nobody got swagger like us.”

  • kba_cfatl
    Reply

    36:16 as Rx
    Without encouragement I would not have done that as Rx or finished it.
    Good job to everyone on the games. I think preparing for something like that takes a lot of discipline.
    I hate running but am looking forward to the potential learning we will receive from you trainers.

  • Ken
    Reply

    Marie, Brent, thanks for the comments. We all need to push each other to do things we are not as good at…for sure.
    I agree on the community thing, it has been awesome, and I really appreciate being friends with you all and meeting new people all the time. Although I have to admit when I worked out at 24 hour fitness in Denver, CO, we had one hell of a community…oh wait…my bad….I never talked to a single person in there, except for the guy who yelled in my ear while spotting me doing squats, “don’t stop, this train doesn’t stop here”. I told him to never talk to me again, first and last conversation in there.
    On a lighter note I am in NYC. Tomorrow I will meet with a team of lawyers for a patent infringement case I am serving as an expert witness in. The case is huge so they fly me up here every couple weeks to make sure I have not forgotten the strategy. Anyway, I have been sitting here wondering how I plan to explain why my traps hurt so bad I can’t put my bag over my shoulder and a 2 by 2 inch patch of skin is missing from my right hand. Since a few weeks ago they told me I needed a picture in a suit to make me look more serious, I have been wondering how they would take the news that I almost killed myself trying to lift weights in the sun with my shirt off faster than a whole bunch of other people. Just hard to explain crossfit to people who have not done it….

  • VAS
    Reply

    Today’s WOD
    10:02 as Rx
    I love new t-shirts
    Potential T-shirt quotes:
    CrossFit Atlanta
    Discover your weaknesses and attack them
    CrossFit Atlanta
    The human machine
    CrossFit Atlanta
    Nobody got swagger like us

  • Laura
    Reply

    We can also create a t-shirt line for when we go out:
    CrossFit Atlanta
    CrossFitters Behaving Badly
    CrossFit Atlanta
    Gymcest is best

  • Dan CFATL
    Reply

    I’m overwhelmed by the the passion and support for one another that are evident in everyone’s posts about the qualifiers, and I’m dreadfully sorry that I did not go because of the scheduling conflict with the running seminar.
    Ken & Brent are absolutely right when they say attack your weaknesses. At several seminars I’ve heard Glassman talk about elite athletes who come into the CrossFit program. It generally takes about 2-3 workouts to discover their weaknesses, and everyone, without exception, has them. They get the most benefit from the program by attacking their weaknesses. This refers not just to improvement in their CrossFit workouts. They get the most improvement in their specialty sport from attacking their weaknesses.
    It is going to be very interesting at the Games to see which region does best. As Ken mentioned, there were not any long duration workouts. What if one shows up in the Games? The South qualifier was very biased toward shorter workouts and some could argue toward light weights.
    Lastly, who’s up for a CrossFit Atlanta team in the Affiliate competition at the Games?

  • Margaret
    Reply

    Crossfit Atlanta
    Athletes Gone Wild

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