Monday, February 16, 2009

CrossFit Atlanta 2188
Workout of the Day

Make Up Day: Make up your own workout.  Make up a missed workout.  Or try this:

"Nancy"
5 Rounds for time
400m run
15 overhead squats (95#/65#)

CrossFit's Theoretical Hierarchy of Development

DevelopmentPyramid

"A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer."

Excerpted from "What is Fitness"

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Showing 12 comments
  • Stephanie E
    Reply

    So that pop-tart I ate this morning…not good? :)

  • Steve
    Reply

    Vas, thanks for posting the note yesterday, I was disappointed about my slow run times, so I feel better that I had a competitive time overall. Well, competitive with everyone except Ken… 14:42 is beastly.
    Stephanie — I think a pop-tart would be fine… as long as you were eating it at mile 20 in a marathon ;->

  • DHall(new and improved)
    Reply

    Not sure what kind of bad mojo is going around our gym but I too have an injury that is killing me. Right shoulder blown out. Can’t even lift a beer… So instead of being a sissy like others (not to be named) I toughed out my own workout:
    3 Rounds
    500 meter rows
    10 Front Squats
    400 meter run
    19:20….
    I will be bringing incense in to chase out the bad mojo that is in our gym….

  • Ruthie
    Reply

    Greetings CFATL! I just finished a 3-week stint at Surface Warfare Officer School in Newport, RI and am currently on leave for 2 weeks before I go back to Japan. I was able to work in a brief trip to Atlanta on Thursday and Friday and plan on coming by the gym both days. I can’t wait to see you all and the new gym. I can’t believe it’s been over a year since I left!

  • Marie_CFATL
    Reply

    Ruthie,
    Great to hear from you and I can’t wait to see you! What time will you be coming in?

  • VAS
    Reply

    Ruthie!!!
    Can’t wait to see you.
    FYI: The gym might be tough for you to recognize. We are in a new location and we vacuum the floors occasionally.

  • Heidi_CFATL
    Reply

    Vas! That made me laugh out loud! lol
    Ruthie, I hope I can get to see you!

  • Ruthie
    Reply

    Haha…I can’t wait to see it, Vas! I plan on coming on Thursday afternoon/evening and Friday morning…I want to maximize the number of people I see.

  • Jonathan H CFATL
    Reply

    I did yesterday’s workout and it was easily the worst i’ve ever felt during a workout. It’s the only time where I’ve ever seriously considered just quitting. Fuck monday and fuck this workout.
    16:38 Rx

  • Elizabeth
    Reply
  • kba_cfatl
    Reply

    20:47 Nancy Rx 11:01 PR
    12/28/08 w/55# 21:51
    11/22/08 Rx 31:48
    Thank to Laura for keeping me on my toes, I did not walk at all this time. I tried to at least keep a jog. No unbroken sets w/ OHS but that last round was kind of close to dropping.
    Ruthie, what time on Friday will you be there?

  • Dan CFATL
    Reply

    Fantastic improvement Kulsoom!
    Every time I add weight my time goes up 5 minutes.
    9/21/08 20 kg 17:55
    10/16/08 25 kg 18:48
    12/27/08 30 kg 22.51
    2/15/08 32.5 kg 28.48

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