Monday, June 8, 2009

CrossFit ATL 3115 Workout of the Day

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

"Nancy"
5 rounds for time:
15 Overhead Squats 95 lb
400m run

New afternoon hours start today, 4-8 PM

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Showing 19 comments
  • Heidi_CFATL
    Reply

    Did yesterdays WOD of thrusters and double unders. 17:25
    it sucked…

  • VAS
    Reply

    That video made even less sense without the sound

  • VAS
    Reply

    Everyone should check out Laura’s jump rope post from yesterday

  • Bethanie
    Reply

    Just did 150 burpees in my parent’s living room: 12:13
    I was trying to finish before my mom got home but she walked in with 50 left…she looked at me like I was from outer space. When I was pouring sweat on the floor after she asked me if that was all I was going to do for my workout today.

  • Bethanie
    Reply

    I’m very impressed with Laura’s jump rope progress…remember when she had to do the horsey jump for singles?? Way to go Laura!! 😉

  • VAS
    Reply

    Your mom walked in on you. I bet you were embarassed

  • Margaret
    Reply

    I was happy with my time yesterday. 29:21 as rx’d. I learned that the magic sponge is key, as only dropped the eff bomb once during the double unders, and I didn’t stop at three rounds, get the chills, cry or kick anything (all things that I did during Kelly). The magic sponge does, however, make me sing the song from Flashdance in my head, and I even tried to do the little running in place dance she does in the movie. I think that means that I had too much energy and that I should not have broken up my sets so much. Boy, this sure is a stream of consciousness post. Also thinking that my shoulders and chest should be better by tomorrow, but not my legs. I think that NOT working out actually makes the soreness worse because it adds stiffness to the mix after sitting in a chair all day. Be gone with you, rest days! Thoughts on this??

  • Steve
    Reply

    @Margaret — maybe you can convince Dan to hang the magic sponge bucket from the ceiling and attach a chain. Just drag a chair over for your WOD and instant flashdance! I’m pretty sure a video of that would make the HQ front page.
    @Joe DeCarlo (from yesterday’s post) — I think we’ve all been there at least once with the hour-long WOD crawl. Way to hang in there.
    For everyone who is resolving to practice their double unders, this is the best instructional video on DUs I’ve found:
    http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html
    I like this one because it gives some progressions to work through and talks about common DU faults.

  • Amy J
    Reply

    Thanks Amber for your encouraging words and OHS tips,…. even though I was a loser and didn’t finish. I told Lauren I mentally lost it and had to escape as quickly as possible. That is the first workout I’ve quit in 2 years (the other time was when I did Filthy 50 for the first time back in 2007). Good job everyone in the 6pm crew!

  • Laura
    Reply

    thanks, but Vas really liked my other jump rope post.

  • Laura
    Reply

    Amy J. we all have days like that. Chandler still makes fun of me for the day I quit in the middle of the wod, walked to the fridge still stocked from a recent gym party, and started drinking a beer to drown my frustration.
    I blew out my flip flop on yesterday’s Thurster DU WOD. Seriously, the balls of my feet are killing me from the all of the jump rope I have been doing lately. I decided that I’d rest my feet and not jump or run today, so I made up a random WOD. 5 rounds: 20 GHD sit ups and 20 wall balls. It was fun in a really sweaty kind of way.

  • Laura
    Reply

    Holy Crap! It’s July 8th on this website(check the top of the page). I guess I should have done a birthday WOD.

  • peterbassi
    Reply

    Made up the thrusters and double unders today. First time doing double unders so I think I probably did about 60 singles per round in addition to the 21 doubles. Met Pukie briefly after round 4. Finished in 33 something. I was just happy to get through. Hardest workout I can remember.

  • Joe DeCarlo
    Reply

    That is a great video…thanks

  • Joe DeCarlo
    Reply

    Did Nancy today: 24:40. My break taking is minimizing. My goal for my next few workouts will be to complete the workout without taking non-prescribed breaks.

  • Joe DeCarlo
    Reply

    Nice job, Peter…you met your goal, right? I almost met Mr. Pukie today after I finished Nancy…he and I are old acquaintances.

  • Margaret
    Reply

    at least you didn’t have a temper tantrum like I did during Kelly the other day. you are strong and are a total bad-ass. keep it up.

  • Margaret
    Reply

    I am a maniac, but I don’t think I’ll be doing that!!

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