Saturday, June 20, 2009

2008-10-03 at 09-45-47 Preparing cult member for sacrifice

Workout of the Day

Make Up Day: Make up a missed workout.  Make up your own workout.  Let the trainers make one up for you today

The Bod Pod body fat test machine is coming to CrossFit Atlanta today and Sunday.  $25 per test.  To register and for more
information, click the image link below.

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Showing 8 comments
  • Jonathan H CFATL

    5 rounds of:
    30 x 11′ wall ball, 20#
    20 x ring dips
    5 x rope climbs
    Also got my body fat checked this morning, 7.6%

  • Joe DeCarlo

    Nice going. I saw you flying through that workout!

  • Joe DeCarlo

    I did yesterday’s workout with some mods.
    First round I did prescribed weights on benches and push presses, but had to drop the weight for the following rounds. I did modified headstand presses and used a band for my dips.
    Final results 2 rounds + 19 dips (I hit muscle failure on my 20th dip and time was called – 1 short of 3 rounds argh!)
    Thanks to Heidi who suggested that I need to use lighter than prescribed weight to get faster times and maintain metcon – will do.

  • peterbassi

    Did the Mid Summer Fest 5k today. The hills in that thing were killer. Hit the 2 mile mark at 16:40 and finished at 27:30. Slower than my last 5k but the heat and hills really played into this one.

  • kba_cfatl

    SB: 5x31kg shoulder press
    AMRAP 20min
    Handstand push-ups 5 reps
    Bench press 95 pounds, 5 reps
    Push press 65 pounds, 10 reps
    Dips 15 reps
    2 rounds.
    Had 1-2 min after 2nd round but but HSPU were not happening. Thanks Heidi for the help.

  • JD

    To those who were registered for a bod pod test late morning our sincerest apologies, Due to the heat we had to move testing to the Body Metrics office. Our apologies and please contact me with any questions or to set up a test. [email protected] or 678-595-8046

  • Heidi_CFATL

    Great job to everyone this morning. Yesterday’s WOD was a killer on the upper body.
    Joe and Kulsoom, I’m glad I could help. Keep up the good work, you both did great today.

  • Steve

    ALTA tennis this morning, lost my match 6-3, 6-0. Should have gone to Crossfit instead, would have been less painful.
    Afternoon: 4 mile run

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