Monday, June 15, 2009

CrossFit ATL 3120 Mike G. getting ready for the CrossFit Games

Workout of the Day

HQ Workout is Run 5K.  CFA workout:

3 rounds for time:
400m run
10 Deadlift (bodyweight)
20 Box Jump (24")

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Showing 33 comments
  • Stephanie E
    Reply

    Nasty Girls is my favorite workout and one I’d eventually like to do Rx’d. Unfortunately I messed up my foot pretty good this weekend and I’m taking a day or two off. But when I come back I want to make that one up!

  • BMW-CFATL
    Reply

    Back Squat 125K 5,5,5
    Dan’s WOD: 11:26 w/ 24″ box, 85K (a little over bodyweight)

  • Bethanie
    Reply

    What’s bigger, the afro or the belly??

  • Stephanie E
    Reply

    is that like a playoff afro?

  • Charlie_CFATL
    Reply

    A man’s strength is directly related to how awesome his hair is.

  • VAS
    Reply

    I’m gonna have to agree with this. Been seeing some PR’s lately.

  • VAS
    Reply
  • Ken
    Reply

    22 315# Deadlift
    1 mile run
    22 45# Dumbell Thruster
    1 mile run
    22 95# OHS
    1 mile run
    29:03
    The mile course is from inside the gym, turn left and go past Collier to the end of the shopping center, turn left on first street past center, go to last driveway on right at end of street (just before road turns right), turn around.
    Brent, not a pleasant workout, but give it a try!

  • BMW-CFATL
    Reply

    Ken…is there anything you would change?
    Your time is ridiculous.

  • Heidi_CFATL
    Reply

    Wow Ken, that sounds, well, horrible.
    Today’s WOD, 13:17. After squatting..which was actually heavy and quite brutal today.
    Bethanie, I think the afro is bigger, makes the rest of him look kinda small actually..

  • Outlaw
    Reply

    Where’s the 200m sprint? Just kidding. Great work.

  • roy
    Reply

    I was informed today that two mo big ol tars will be available soon.evidently they came off a big front end loader.

  • roy
    Reply

    i dont fell so bad about my belly anymore…

  • Amber Thompson
    Reply

    i kinda like the fro!! did tdays wod, 13:30 (i think) i was glad i wieghed 125! but running is such a challenge for me, the wod is harder than it sounds! it really knocks the wind out of ya!!

  • Amy J
    Reply

    I think I just posted on yesterday’s instead of today. Here goes again-
    Planning to run 5k after work. Feeling good today so hopefully will PR on my time. Will update later.
    Oh and if we’re voting, I like it shorter. Wait until after the competition to cut it though as I would hate for you to lose your strength!

  • Margaret
    Reply

    wanna run with me and Vas? if so, call my cell 404-713-8111.

  • Margaret
    Reply

    PR tonight???

  • Margaret
    Reply

    there’s a comment about “man-scaping” in here somewhere, but I’m gonna leave it alone.

  • Margaret
    Reply

    Vas and I did the 5k around our hood in 24:30. That’s a 1 minute PR for Vas and a 40 second PR for me. It was tough, but running with Vas helped. Good job tonight!!

  • Amy J
    Reply

    Thanks Margaret for the invite, but I didn’t see it until after I ran. I would have been a little too slow for the two of you anyhow. I ran the 5k in 30:58 which is a 1 minute PR for me!
    I sprawled on my kitchen floor to cool off when I got home and I think Lola thought I was passed out or something because she started nudging me and whining. I forget that she doesn’t normally see me in my state of misery s/p workout.

  • Ken
    Reply

    Brent, Outlaw, thanks. Anyway, honestly I would do it that way – nothing I would change. I have to admit though that the DLs and DB thrusters really worked me over for the run. My runs felt terrible. Worse that I would have thought. Felt like I was still carrying the dumbells.

  • Marie_CFATL
    Reply

    Old pictures are fun!
    Apparently, I use to wear gloves to jump rope. Go figure.
    http://www.flickr.com/photos/crossfitatlanta/2052455534/in/set-72157603239016866/

  • peterbassi
    Reply

    Did today’s WOD 12:15. DLs unbroken. My running still sucks but I did discover that box jumps are much better when you get your entire foot on the box (instead of just your toes).

  • Steve
    Reply

    HQ WOD — ran a 3.6 mi loop in my neighborhood in 30:49, about 26:30 pace for a 5K.

  • Steve
    Reply

    Saw this on the Crossfit Santa Cruz website:
    http://www.youtube.com/watch?v=FMfHD1kF41U&feature=player_embedded
    5 minutes of the most horrific deadlifts you’ve ever seen. Lumbar curve? What is this lumbar curve you speak of? Seriously, you have to watch this with one hand over your face and peeking between your fingers.

  • VAS
    Reply

    5k run
    24:30
    PR by 1 minute. Thank you Margaret. Sorry I kept talking the entire time.

  • VAS
    Reply

    Looks like a lot of people are quad dominant. Those belts are not helping them at all it seems. And exactly what happened at 0:45?!!

  • Margaret
    Reply

    Okay, but you can deadlift about 50 kilos more than I can I’m guessing…I’m just saying that the grass is most definitely greener. Good job on the PR!!

  • Margaret
    Reply

    Like I said last night, you kept me entertained, took my mind off the pain, and I didn’t consider quitting once, which is quite remarkable. Good job, you’re a great running partner.

  • Lindsay
    Reply

    Hey everyone, I miss the gym but work has been so erratic I haven’t been able to make it all in the month of May or June. So slowly but surely I am making my own mini crossfit in the basement. Pull up bar and bands are up, this weekend I am building a box, and I am scouring craigs list for other equipment. Anyways, I miss y’all and did the 5k in 30 minutes last night (yes, I am the slowest runner on earth). Marie – as promised I will be in the day I can do a pull up without a band.

  • Bethanie
    Reply

    Roy: we open at 4 now…where you been? No more excuses.

  • roy
    Reply

    Not makn any. Luvya butthead
    Sent via BlackBerry by AT&T

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