Monday, July 20, 2009

CrossFit ATL 3743 Jonathan after the thruster/burpee workout from CrossFit Football

Workout of the Day

HQ workout is 5 K Run

CF ATL workout:

"Michael"

3 rounds for time

800m run
50 back extensions

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Showing 21 comments
  • VAS
    Reply

    Did someone actually donate 94 cents do operation Phoenix?

  • Margaret
    Reply

    Funny. Wanna run the 5k today or Michael it tonight? I am so sore from yesterday, I actually had to take 1/2 a vicadin when I got out of bed. I wonder what crossfit’s position is on opiates versus vitamin I…My body probably didn’t need that strong of a reminder that it’s not currently adapted to crossfitting.

  • BMW-CFATL
    Reply

    “Filthy Fifty” as RX’d 25:04

  • BMW-CFATL
    Reply

    I prefer opiates.

  • VAS
    Reply

    Coming home to a filthy 50 is perhaps like being woken up by 5 buckets of ice cold water, when only one bucket is enough. It was good to see you and Clay, yesterday.
    I’ll have to pass on the run, though. Once Marie is done training tonight, we’re going to the Lovett HS track to run 1600m, 800m, 400m, and 200m – get a baseline to better track our running progress. With a mile warm up before the runs above, it all comes to 3.6km (close to 5). You are, of course, welcome to join in on the fun.

  • Margaret
    Reply

    that’s a very funny, and very apt description. it was great to see you and Marie, and all the folks back at the gym yesterday. someone said to me “crossfit must be a tough mistress to return home to” and I said “yeah, she’s a real bitch.”
    that sounds like a good workout tonight. let me give it some thought. given how sore I am, I doubt I’ll be setting any speed records tonight, but running could get the lactic acid to go away a bit.

  • Matthew Queen
    Reply

    I did the run workout base lines yesterday:
    Mile: 6:50
    800: 3:20
    400: 80 seconds
    200: 34 seconds
    First time in my life I’ve gotten a sub 7 mile. Now that I have the baselines, what are we doing with them?

  • Steve
    Reply

    Learn to run faster?
    You can plug the times into the McMillan running calculator to see if there are any outliers in the times for your four distances and also to predict race pace for things like 5K or 10K:
    http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

  • VAS
    Reply

    Seems like that calculator makes a mistake at the 100m distance

  • Margaret
    Reply

    Good job, Matt. Very impressive. Now go for a 6:40 mile since that’s exactly 2x your 800 m time. That’s the goal, to find a fast, sustainable pace. Which says nothing of my 10k the other day, when Ken busted me WALKING. So ashamed.

  • Steve
    Reply

    You know, I’ve been using this thing (the calculator) for years, but never really thought about what happens at the short end. Now, seeing it through the Crossfit lens, I’m thinking that 100m is a completely different energy pathway than a mile and maybe not very correlated. Going back and reading the fine print at the bottom of the calculator page, I see that McMillan says he included the shorter distances for fun and that he thinks the calculator works for 800m and up.

  • Elizabeth
    Reply

    i visited a couple gyms in lawrenceville today…saw a lot of machines, a tanning bed, rodeo from VH1’s rock of love as a personal trainer, and some other interesting things, but none of them compare to crossfit atlanta. one of them does offer crossfit workouts, or fit camp, so i’m going to try a WOD there tomorrow.

  • VAS
    Reply

    Go get ’em.

  • Heidi_CFATL
    Reply

    Good luck!

  • Rob M
    Reply

    Filthy fifty: 19:53.

  • Jeff
    Reply

    Michael as Rx – 21:27

  • Steve
    Reply

    Run — hilly 4.2 mi, 33:42.
    This is one of my regular running routes, and I’m a compulsive training log keeper, so I have lots of data on this loop. Here is an interesting Crossfit before-and-after result on times, body weight, and weekly running mileage:
    2006 — best time 35:05, 161 lbs, running ~20 miles a week
    2007 — best time 35:06, 160 lbs, running ~20 miles a week
    2008 — start Crossfit in May
    2008 — best time 34:21, 166 lbs, running ~10 miles a week (September)
    2009 — best time 33:42, 174 lbs, running ~5 miles a week

  • Jonathan H CFATL
    Reply

    Filthy 50 Rx: 22:49
    Good job Rob, even though I hate you for doing 2:1 on my burpees. I need to start running again.
    Also, RE: the picture, that pretty much perfectly captures exactly how I felt after that WOD. My triceps are still demolished from the thrusters.

  • Joe DeCarlo
    Reply

    Filthy Fifty Rx – 43:10

  • VAS
    Reply

    If this trend continues, you’ll be running without a shirt, soon, showing off your 180lb figure.

  • VAS
    Reply

    Running on track, splits don’t always add up because of rounding error
    1600m: 1:31, 1:39, 1:42, 1:35 = 6:29
    800m: 1:21, 1:24 = 2:45
    400m: 1:06 (big PR)
    200m: 0:32.5
    You know that feeling you get in your forearms after fran, or a deadlift pull up workout. How your forearms are screeming in pain and the pain just doesn’t go away. That’s what my butt felt like after the 400m.

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