Monday, February 22, 2010

CrossFit ATL 4577 (1) Brandon Conner

Workout of the Day

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

The 2010 CrossFit Games, Georgia Sectionals are this weekend at Stone Mountain.  CF ATL has two teams entered in the Affiliate competition and many athletes entered in the individual competition.  Come out to support them and enjoy the event.

CF ATL had lots of folks at the Level 1 seminar this weekend, check the photo at and see if you can ID them all.

"Mary's Story" Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

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Showing 14 comments
  • Bethanie

    Paleo CHallenge week #2 begins today!!! 1 more week ’til 31 strict days of paleo. Now that you’ve cut out bread/grains/refined sugar, it’s time to cut out those legumes. This means PEANUTS!!! It also includes beans like kidney, black, red, etc. Remember we are going to be a little flexible here and allow green beans and cashews (in moderation!!!). Make sure you keep us updated on your progress on our forum. The pot is now over $400!!!

  • Leah P

    hi guys! re-post from yesterday, but if anyone has an extra spectator pass for sectionals this weekend, please let me know… i have a friend that wants to come on sunday.

  • peterbassi

    I can’t believe I’m going to say this, but I’m glad i’m injured so I don’t have to do this workout. Looks like hell.

  • Bethanie

    ATTN 5 and 6pmers!!!!!!
    Instead of this chipper this evening, you will be doing the chipper for sectionals this weekend that goes as follows:
    60 KBS (1.5pood/1)
    50 Box Jumps (24″)
    40 Wall balls (20lb/12lb)
    30 Pull ups
    20 GHD Sit ups
    100ft OH Walking lunge (45lb/25lb dumbbell)
    It’s a little easier to tackle than the games one of which most of us would have to make 1000 subs AND you’re our guinea pigs!

  • Jonathan H CFATL

    You left out the 10 power snatches, I would hate for anyone to feel cheated.

  • Bethanie

    Thanks, Jonathan is right…in between the 20 GHDs and 100ft walking lunge you must do 10 snatches (squat or power) at 115/65#.

  • Leah P

    love this idea, B! will anyone that does it (or any of the sectional wods for that matter) post your thoughts/tips/suggestions on here? i would love to know what you guys think!

  • Rob M

    I have a new favorite website. Here is a sample article:
    The grammar nazi may or may not return to enforce these rules.

  • kba_cfatl

    I purchased a 4 inch circumference PVC pipe and had it cut into pieces. I have 3 extra pieces (2 feet long each) leftover. Please let me know if you are interested.

  • RyanJ_CFATL

    Wow, look at this one on bacon. LOL

  • mike k

    pretty good. . .but not as good as . . . Archer! I’m pretty sure its you that was telling me about this. I am watching it on Hulu, ten minutes into the first episode, and I think it may be my new favorite show. This guy is a role model!

  • Jonathan H CFATL

    I would like a piece if it’s not too much trouble. Saves me a trip to home depot.

  • Andy L

    I’ll take a piece if you still have one. If you want to leave it in the office or by the front door, I’ll grab it tommorrow or whenever this week. Thanks!

  • kba_cfatl

    I forgot to bring in the pieces today.
    The total cost /5 is $2 so if you all have change and could leave it for me, that would be cool.
    When I leave the PVC pipe pieces, I will let you know where and if I remember, write your initials on it.

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