Thursday, April 8, 2010

CrossFit ATL 4586Freddie

Workout of the Day

HQ Rest Day.  CF ATL Let us surprise you.

Muscle-up Progressions

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Showing 24 comments
  • Jean
    Reply

    I’m not a big fan of Bethanie’s “surprise” work-outs 😉

  • mike k
    Reply

    yeah, boo surprise workouts, hooray beer

  • peterbassi
    Reply

    Monday:
    5 rounds of:
    40 double-unders
    30 box jumps,
    20 pull-ups (sub for kb swings)
    34:??
    I was the last one to finish, but I finished.
    Tuesday:
    Benchless Lynn(no rest between rounds):
    88 push-ups
    63 pull-ups
    The 100 pull-ups from the previous day (half of which
    were chest to bar) hurt my numbers. I also did more than half my total push-ups on the first round. Stamina and I need to be reacquainted.
    Yesterday:
    Karen(14lbs): 9:53
    By the 80th wall ball my shoulders were wrecked and
    I didn’t understand why until the coach told me my first 50 were like 14 feet high. Probably would have been better off throwing the 20lbs ball the actual 10ft.

  • mike k
    Reply

    ATTENTION: those interested in the warrior dash, Johnny Foster has been kind enough to offer his two extra warrior dash race numbers (entry tickets) to the first two to claim them. the only thing he asks in return is a six pack of cold beer. any beer so long as its cold. please email him at Johnnyfoster@ogarajets.com . the tickets are expensive so this is a steal if you are interested.

  • Jonathan H CFATL
    Reply

    Saturday night: food+booze+people knocking the shit out of each other (on tv)
    UFC fight watching at Hudson Grill in midtown. Be there.

  • Charlie_CFATL
    Reply

    Are the majority of people signed up for the Saturday warrior dash? My slot is 430.

  • Bethanie
    Reply

    Oh come on, Jean…they’re good for you and you know it!! Just hope that it keeps raining…;)

  • Bethanie
    Reply

    In other news…the winner of our paleo challenge is…..RYAN!!!! If you haven’t yet, check out his profile on our paleo forum
    Krista, got second place and also (along with everyone) saw great results.
    Paleo works, people…no excuses.

  • MoMo
    Reply

    I think you should take some credit too, B. You are a great trainer. I looked up from bemoaning my own performance at one point and saw tons of people that regularly take your class doing unassisted pullups. Those are results you can’t argue with. Thanks for everything you do for our gym.

  • MoMo
    Reply

    P.S. Congrats Ryan!
    P.P.S. I’ve eaten almost an entire pound of turkey in the past two days.

  • RyanJ_CFATL
    Reply

    I’d like to thank all who encouraged me during the month-long challenge, Bethanie, Jonathan, Ian, fellow competitors… and the Academy.

  • Andy L
    Reply

    I’m signed up for the 1pm slot, but will be hanging around to watch others.

  • Andy L
    Reply

    Congrats and great work man!

  • Steve
    Reply

    Not really a surprise… you know there will be sled drags and/or sandbags. Bethanie just needs a lab coat and a clip board to keep track of her results from these experiments: “the 90# sled drag/thruster couplet was completely devastating to the 6pm class. Note to self: next time add kettlebells”

  • Leah P
    Reply

    if anyone is planning to come to JAX for Regionals as a spectator, let me know. i get one free guest spot (usually $50), and, since i’m so cool, nobody is using it :) fisrt come, first served… email me – lpolaski@hotmail.com

  • Nancy E
    Reply

    Good work, Ryan! Congrats on the big win!!

  • Bethanie
    Reply

    Time for the daily announcements:
    1. H20 bottles are gone.
    2. The lost and found is by the lockers at the entrance to the gym. We will be periodically donating this box to charity so look for your shit.
    3. Brunch at Urban Pl8 this Saturday at 1:30. RSVP on the white board so Betsy can save us tables!
    4. We have a kick ass gym with great camaraderie and I want it to stay that way. People like to feel comfortable leaving food/protein powder/shoes, etc at the gym for convenience. Unfortunately, this has resulted in people believing that it is communal property. So, I kindly ask that you refrain from borrowing/using/consuming anything unless you ask or are invited to.

  • Bethanie
    Reply

    I wish I could take credit, Mo but it is the whole team of cf atl trainers and clients who make our gym…the BEST!! thank you though!

  • peterbassi
    Reply

    The only reason I left Atlanta was that people at the gym were “borrowing” my underwear all the time.

  • MoMo
    Reply

    Geeeez. I only said you should have “some” of the credit, not all of it! And yes, the quality of trainers we have at CFATL is remarkable! I forgot that you like to be insulted. Okay, so you suck. Better?
    P.S. I love you, and I just spilled nuts all over my office. So pissed. Thankfully, that’s the first time I’ve uttered a sentence that has both the word “nuts” and the word “office” in it…

  • Stephanie E
    Reply

    Day 4, morale is low…
    So tired of traveling.
    Want to come home.
    Muscle mass dwindling.

  • kba_cfatl
    Reply

    William “Wallace” was spotted in the gym today. Chuck Norris promptly left.

  • Rob M
    Reply

    LOL!

  • Steve
    Reply

    Maybe Dan could write you an excuse note to get you out of your work trip a day early? I’m thinking something like:
    “Dear Mr. Boss Man,
    Please excuse Stephanie from work on April 9th. She has a rare medical condition and needs to immediately fly back to Atlanta. I am prescribing 30 muscle-ups for time for treatment.
    Sincerely,
    Dr. Dan McDougal”

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