Friday, September 25, 2009

CrossFit ATL 4157
Watch out. FGB is coming.

Workout of the Day

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

We will be participating in Fight Gone Bad IV 
Saturday.  This is an event to raise money for the Prostate Cancer Foundation and the Wounded Warrior Project.  We will run the workout continuously from 9 AM to 1 PM.  You
can do the workout without participating in the fundraiser, but we
would dearly love for each of you to register and participate.  You can also donate without participating in the workout.  To
register or donate, follow this link
If you would like to participate but cannot do the workout on Saturday,
go ahead and register now and make arrangements with the training staff
to do the workout at another time.

Our next jump rope workout.

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Showing 22 comments
  • Ken
    Reply

    Oktoberfest games wods are posted (three of them):
    http://oktoberfestgames.blogspot.com/
    My read of them is that they do not favor smaller athletes..

  • Stephanie E
    Reply

    Oh my gosh that jump rope thing is ridiculous.

  • roy
    Reply

    November 12th im doing a swat tryout/prehire fitness test at 0800 hrs(thanks dan)any trainers interested in assisting id love the help.

  • Jeff
    Reply

    http://www.wlwt.com/video/21107013/index.html
    A girl from my gym here in Cincinnati was the victim of an attempted sexual assault a few days ago. Too bad for the assailant she’s a die-hard Crossfitter. Upon waking up to find him at her bedside she proceeded to beat the living shit out of him.
    Because of Crossfit the man is behind bars, and Katy is safe. Crossfit changes lives.

  • Margaret
    Reply

    Well, I certainly like the running and kb workout! That will be a great one for me…that said, my score on that WOD will undoubtedly be taken down by the number of thrusters and power cleans I can do in 3 minutes at the perscribed weight.

  • VAS
    Reply

    I’d be glad to help

  • VAS
    Reply

    That story is ridiculous. I hope she gets over the incident.

  • kba_cfatl
    Reply

    wow that is scary. I am glad she was able to react instantly and take him down.

  • kba_cfatl
    Reply

    Today’s WOD as RX
    near the end of the 2nd round the screw fell out of the bar. We estimate that the time it took for me to see if I could put the screw back in then getting another bar and putting weights on that one, was probably 5 minutes.
    If I subtract that from the total time then my workout time was about 21 minutes, which includes a few failed cleans because I guess my brain was thinking too much after the incident, but that was all.
    This was tough on the quads since they are used in the GHD sit-ups, plus when you need to stand back up in the squat clean.

  • Margaret
    Reply

    I just checked my one rep max for thrusters, and back in May, it was 42.5, failed at 43.5, soooo, I am thinking that in that 3 minutes, I will have between 3 and 5 thrusters… LOL!! oh well, I’ll just have to go for it on everything else, and, I am stronger and have “filled out” (YOUR WORDS) since May….

  • Jeff
    Reply

    I was kind of expecting this, and, seeing as how I’ve never even done a 135# thruster, I’ll just be in the cheering section next weekend.
    Today’s WOD scaled to 115# – 17:24

  • Ken
    Reply

    Ya it will not make sense to do many thrusters – and that will go for everyone.
    Yes, that was a compliment. But for fun I looked up the formal definition of “filled out”. It is:
    “To become or make more fleshy.” Its always good to be more fleshy.

  • VAS
    Reply

    More fleshy?
    In that case, you and Mike fill out every workout.

  • Jonathan H CFATL
    Reply

    That story is scary, but I’m glad she beat the shit out of him.
    That brings to mind a story that someone told on our blog two summers ago back when I first started reading it. I don’t remember all the details, just that the person was a lawyer and a client was very unhappy about not getting a settlement or something, and decided to try and attack his boss who was an older gentleman, and whoever the crossfitter was put him in his place. Apologies for the run on sentence. Does anyone else remember this story and can fill in the details about who it was?

  • Heidi_CFATL
    Reply

    Wasn’t that Queen?

  • Heidi_CFATL
    Reply

    95lb thrusters are going to SUCK! Why am I doing this again? Oh yeah, I voluntarily signed up….right.

  • Margaret
    Reply

    It’s funny how Crossfit changes you…two years ago if I heard that I
    would have gone on a diet, and now I’m proud.
    Sent from my iPhone

  • Margaret
    Reply

    Because you’re a bad ass, that’s why!!!
    Sent from my iPhone

  • Dave Hodges
    Reply

    Did the beefed up “Lynne” WOD from a couple days ago. I got sick and had to take a couple days off:
    Bench/Pull-up/Squat, as prescribed at 145 lbs body weight.
    9/40/13, 7/24/12, 7/27/13, 6/25/11, 5/21/10
    The 9 on the bench is a PR at this body weight, and so are the 40 pull-ups. Total came to 230, which was three shy of Ian’s score. If I had known I was so close, I probably could have squeaked out something else. This workout was very fun.

  • Dave Hodges
    Reply

    Yeah, that was Queen. Took down the huge pissed off client who was attacking the elderly owner of the law firm. Excellent story.

  • RobertA
    Reply

    ok..took the last 11 days off to carb load and rest for this nashville trip. did the WOD today and felt like crap. apparently i thought the neolithic diet was recommeded for crossfit not the paleo…in any case, im going to try to get going again this week and am interested in going to nashville (my little sister lives there and id like to visit her). I dont know many ppl at crossfit but who all is going? what are your travel plans? where are you staying..etc? i have an elite 80 scooter that can fit another smaill person..max speed is 45mph so going over the mountains in TN may be a challenge but im game…any takers? just think dumb and dumber

  • Jason Bourgeois
    Reply

    I’ll be there

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