Monday, November 7, 2011


Workout of the Day

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Congrats to all the teams competing in the Atlanta Affiliate League.  Saturday was the end of the season tournament.  Ten CF ATL teams were entered, more than any other gym.  In the mixed division (34 teams), CrossFit Atlanta had eight teams, four of which made it to the quarter-finals.  "Atlanta Returns", led by Pablo Vega, finished 2nd place overall.

In the elite division,with eight teams, CrossFit Atlanta entered two.  The two teams made an all CF ATL final: Ryan Tyler and the Funky Bunch vs. Leah P and the PROfreshionals.  Lots of trash talk all season but Leah P and the PROfreshionals came out on top.  

Congrats to everyone who competed this season.  You make CrossFit Atlanta very proud.  This is a league with scaled workouts and divisions for everyone, kinda like ALTA, so plan on being part of the fun next season.  Teams are forming up now.

"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Ryan Tyler on The Richest 5K – video [wmv] [mov]

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