Saturday, January 23, 2010

CrossFit ATL 4371 Leah P. sets a new gym record for Fran!

Workout of the Day

With a continuously running clock, squat for 60 seconds. Subtract
the number of squats completed from 60, and do that many pull-ups in
minute two. In minute three, squat again, subtracting the number
completed from 60. Do that number of push-ups in minute four. Minute
five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups,
etc. The goal is to stay within the workout's formula for as long as
possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Big FGB Party Tomorrow!  The fun starts at 10 AM, and workouts will go every half hour.  Brunch party at UrbanpL8, 1082 Huff Road, to follow.

CrossFit ATL 4372 Gumby can't make it Sunday, so he did FGB on Friday.

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Showing 11 comments
  • Bethanie
    Reply

    way to go Leah!!

  • Steve
    Reply

    Did the squat/pull-up/squat/push-up ladder with Riep and Queen. Made it through 13 rounds, failed on pull-ups in the 14th round. This one is deceptively hard, I was gasping and flopping around on the mat after.

  • Jonathan H CFATL
    Reply

    Fran this morning,
    4:39 Rx
    This is a 1:43 from when I did it at the cert at the end of November. Pretty happy with the time, my forearms are destroyed!
    I also managed to smash myself in the face with the bar on the middle round coming from the top of a thruster. Good times.

  • MikeG_CFATL
    Reply

    Congratulations Leah, Chris A, and Jonathan on your Fran PR’s!

  • Bethanie
    Reply

    Hi everyone! The “Paleo Challenge” committee (Jonathan, Peter, and I) met today to work out the specifics. Our first informational meeting will be this Tuesday January 26th from 6-7:30 pm. This time includes the meeting and a short workout (I’m holding this in place of my 6pm class). If you can’t make it Thursday at 6pm we will have the same meeting on Saturday, January 30th at 11:30 am.
    This is for all members regardless of where you are with your diet!! This meeting will cover why nutrition is ESSENTIAL to your crossfitting and overall fitness, why we follow the Paleo diet, and the plan of action for our “Paleo Challenge” that will begin next month.
    Look forward to seeing you all there!

  • Matthew Queen
    Reply

    Or you could skip the meeting and just jump on board the cougar diet.
    http://www.fitforcombatsystem.com/the-cougar-diet/

  • Stephanie E
    Reply

    Will the Kool Aid be provided or do we need to bring it ourselves? 🙂 Love you guys

  • mike k
    Reply

    hell yeah leah, jonathan, and chris! nice work!
    hope to see everyone for FGB tomorrow! bring your family and friends to watch/cheer/heckle. the more the merrier

  • Leah P
    Reply

    thanks guys, and great job to Jonathan and Chris A, as well! Also, props to Chris and Johnny that did FGB Friday morning… can’t wait to do that one tomorrow!!! see everyone then 🙂

  • Bethanie
    Reply

    Stephanie: only people who come to the gym on a regular basis have the right to talk smack. 🙂 love you too

  • Brandon Crossfit NE Georgia
    Reply

    Had a great time seeing some good athletes hit the squat/pullup/pushup WOD today being my first day as a trainer at the gym… Props to Jonathan too for crushing Fran this morning~ Guess I need to change my sign-in name from Brandon Crossfit NE Georgia, lol… See you guys in the morning for some Fight Gone Bad!!!
    B

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