Monday, August 24, 2009

CrossFit ATL 3987 Mike & Ken after one of their crazy workouts

Workout of the Day

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Check out this nutrition success story on Robb Wolf's website by our friend Laura DeMarco of CrossFit Rx

Some guys at our friends, BTB CrossFit, have developed an iPhone app for Zoners, check it out : Zone Buddy.

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Showing 16 comments
  • Margaret

    Happy Birthday to our esteemed leader, Dan!! He’s 61, looks 50 and managed to bring together an amazing group of people that make up the members of our gym. Hope you have a wonderful day, Dan, and thanks for all that you do. Crossfit is a transformative experience.
    Cindy this morning, 9 rounds plus 5 more pullups and 2 pushups. Last time I almost made it to 10 rounds, and given how sore and tired I still am from last week, I was just glad to make it close to my previous PR. Next time I’m getting past 10.

  • VAS

    Happy Birthday Dan.
    Some of you may know Laura DeMarco. She is the co-owner of CrossRx. She placed 3rd at the 2009 Dirty South Qualifiers and 14th at the 2009 CrossFit Games. Here’s an article from Robb Wolf’s sight, in which DeMarco talks about her nutrition and athletic performance.

  • Erin

    Happy Birthday Dan!!

  • Stephanie E

    Marie- Do you think if I gave you monetary compensation I could get a tennis lesson out of you? 🙂

  • Marie_CFATL

    I really don’t think I am good enough to be paid! I’d be glad to hit around with you though and teach you what I know. Wednesday evenings are best for me, or a late afternoon on a Sat or Sunday. Shoot me an email at [email protected]

  • Ken

    Dan – happy b-day.
    Cindy – about 22 rounds. I keep getting worse at this workout.

  • Jeff

    Cindy as Rx’d: 15 rounds + 6 push ups
    2 round PR 🙂

  • Marie_CFATL

    Happy Birthday Dan! Hope its a damn good one.

  • Steve

    Cindy, Rx, 18 rounds even, new PR by almost two rounds.
    Happy birthday, Dan, I hope it is a great one! Are you going to put up a special 61 rep birthday WOD to crush us with?

  • Jonathan H CFATL

    Happy birthday Dan
    I did HSPU-indy:
    2 HSPU on parallettes (tall white ones)
    5 pull ups
    10 push ups on parallettes (short black ones)
    11 rounds
    My last few sets of HSPU were negatives because I felt like i was wasting a lot of time just waiting for my arms to recover between the single reps I was doing. I am looking forward to the ridiculous soreness that awaits me the rest of this week.

  • Dave Hodges

    Mary, as prescribed.
    8 rounds plus 2 HSPU.
    PR by one round.

  • kba_cfatl

    Happy Birthday Dan
    Cindy Rx
    12+5 pushups
    PR by 2 rounds I think, last time was in the previous gym location when the weather was colder. push ups were the bottle neck, was down to singles in the last few rounds.
    possibly 1 round was missed, but Ian most likely got them all in spite of the fact I did not use high speaking volume in claiming a round. sorry, I am typing all this as a note to myself for next time, to know I could shoot for a higher goal.

  • RobertA

    “Cindy” today with the 5:15 crew which was motivating but a little humiliating considering i was the only one using a band on the pull ups (blue band…i wish it were pink then i would be a little more motivated to quit using it). Hopefully next time Cindy comes up Ill be off the training wheels and will be able to do a few pull ups. 13 + 5 Squats

  • Brandon Crossfit NE Georgia

    Happy Birthday Dan!!!!

  • Margaret

    welcome to the night crew. I remember the first time I worked out at night, and it’s a whole different ballgame. good job. keep it up and soon you’ll be off the band.

  • VAS

    24 rounds + 2 push ups

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