Monday, November 23, 2009

CrossFit ATL 4232 Mike G. leads a group of aspiring trainers through the set up for the air squat

Workout of the Day

Come in and be surprised.

We will have reduced hours for Thanksgiving, as follows:  Wednesday, close early at 7 PM, Thursday, closed all day, Friday, 9 AM to 1 PM, Saturday 9 AM to 1 PM, Sunday, 10 AM to 1 PM

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Showing 20 comments
  • Jonathan H CFATL

    Congrats to Ken Gall who took 1st place in the Iron Curtain games in Florida this weekend, and to Leah Anderson who took 2nd!

  • Bethanie

    Congrats to Jonathan and Leah P. for their level 1 cert this weekend!

  • Toby

    Hey guys…Momo, Laura and I am doing a 10AM Thanksgiving WOD at my gym. If anyone is looking to hit up a WOD with us let me know you are coming…Hope everyone has a great week!
    Check out my site for directions.

  • VAS

    Congratulations on taking the crossfit competition. I would’ve loved to compete, but no one would tell me any information about the event. So instead,
    Fran as Rx
    2:35, PR by 13 seconds

  • Jason Bourgeois

    Front squat, power clean, squat clean progression today at 5:45.

  • Dave Hodges

    Excellent time, Vas.

  • Leah

    you made it look easy, vas! nice job!!!

  • MoMo

    Congrats to Kenny G., Leah A. and our two new trainers, Jonathan and Leah P. You guys all rock, and I am proud of and happy for you all.
    Going to run on the treadmill today, zone out and get really high from all those lovely endorphins. I am learning when to stay out of the gym due to limitations in my mind-set, in order to spare you all the eff bombs.
    Did the chipper WOD from the competition this weekend in 30 something. Not the RTG one. It was tough and my shoulders are blasted. Also weighed myself for the first time in many months and I’m at 137. Can’t believe it. That’s the most I’ve ever weighed, and still, all I can think about is my next meal will be, and how I will continue to feed the machine.

  • MoMo

    Toby, I think you meant “are” instead of “am” and I believe Mike G’s going to join us as well. There was talk of a Murph session!!!

  • Ken

    Thanks guys. it was a brutal day. Four workouts.
    Vas – next time just send me a text and I can tell you. I did not know you were looking. The challenge was in Orlando.
    Below are the workouts in case anyone wants to try one. Official times are not posted yet, but mine were (approximately):
    Singlet 245 lb
    Couplet 4:33
    Triplet 8 rounds + 2 MU, 4 HSPU
    RTG Chipper 21:32
    Special thanks from me to Jason, Mike g, Mike k, Vas, and Rob. Jason for putting up with my endless problems on O-lifts, Mike g for pushing me on short Wods like the couplet, Vas/Rob – the last set of Nate and Mary beatdowns you gave me had me ready for the triplet. And of course, Mike k, Mike g, Rob, and Vas for doing that damn chipper.
    BTW – situps on the chipper were chest to thighs. Wallballs were to the 10′ line not over or under. This sucked because I missed 5 or so.
    The Singlet:
    From the ground to overhead anyhow – 1 RM.
    10 min cap
    The Couplet:
    750 m Row
    75 Thrusters (Men use 45 lbs, Ladies use 35 lbs)
    The Triplet (RTG Class only)
    How many rounds can you do in 7 minutes of:
    2 Muscle Ups
    4 Handstand Push-ups
    8 Pistols (total reps)
    The Chipper (Rx/Scaled)
    10 OHS (95/65)
    20 Squat Cleans (95/65)
    30 Push Press/Push Jerk (95/65)
    40 Pull-ups
    50 Wall Ball shots (20/14 to 10′)
    60 Double Unders
    70 Sit-ups (Abmat, unanchored)
    800 m Run
    The Chipper (RTG)
    5 Rope Climbs 15′
    10 Squat Snatch (115/85)
    20 Squat Cleans (115/85)
    30 Push Press/Push Jerk (115/85)
    40 Pull-ups (Chest-To-Bar)
    50 Wall Ball Shots (20/14 to 10′)
    60 Double Unders
    70 Sit-ups (Abmat, unanchored)
    800 m Run

  • Ken

    Oh, and congrats to the new level 1’s and to Vas for that Fran time!!!

  • Ken

    And if you want to do the triplet – standards were:
    MU – full turnout at bottom, full extension at top, feet cannot come above waist
    HSPU – full extension at top before legs leave wall, legs must be straight
    Pistol – heel of straight leg can touch ground, but cannot drag on ground

  • Jeff

    Congrats on the Level I certs and on the competition.
    30 Muscle-ups 7:55 – almost a full minute PR from just over a month ago

  • MikeG_CFATL

    Ken, congrats on dominating down there!
    Leah and Jonathan, I had a great time with you guys this past weekend. You both were awesome.
    Momo and Toby, I’ll be hitting a wod with you guys on thanksgiving morning. Murph would be a good one. Maybe a trail run the day after thanksgiving. Up for it?
    Nice work, Jeff! You’ve been putting up some nice PR’s.

  • MoMo

    Definitely up for a trail run! And, I hear there’s a football game planned. I’m in for that as well. Maybe we’ll find out if I can catch, since I can most certainly out-run the defense….

  • MoMo

    We miss you.

  • mike k

    Awesome Job Ken and Leah !! wish i could have been there to see you guys smoke the competition like cheap crack. congrats Johnathon and Leah and Vas. also… situps chest to knees? sounds like a terrible movement standard. why not just touch your feet?

  • Rob M

    I’m normally chest to knees on my situps. I’d be all for that.

  • Steve

    21-15-9 HSPU/run/pull-up triplet. Scaled the HSPU using a band to assist. 17:09. Also provided much entertainment to bystanders by overdoing the kickup a couple of times and falling over backwards, completely tangled up in the band. Next time I’ll take Mike’s suggestion and set it up next to the wall.

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