Thursday, January 22, 2009

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CrossFit Atlanta 2043
Amber T. deadlifts while Heidi D. supervises.  Amber is a ballet dancer and ballet teacher as well as a trainer at CrossFit Atlanta. 

Workout of the Day

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Rippetoe on grip and callus rips. [mov] [wmv]

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Showing 41 comments
  • Laura
    Reply

    Amber T. deadlifts while Heidi D. supervises. Amber is a ballet dancer and ballet teacher as well as a trainer at CrossFit Atlanta. She also likes long walks on the beach, pina coladas, and getting caught in the rain.

  • Ryan Cook
    Reply

    Poor Man’s Crossfit yesterday: 3 rounds 250 dead lift + 30 sit ups then ran a mile on the treadmill. Couldn’t bounce weight or drop it so stopped after 3 rounds becuase my lower back wasn’t feeling too good.
    Trainers- Approximately how many lunges in place equal 50 feet?

  • Heidi_CFATL
    Reply

    That’s awesome!

  • Heidi_CFATL
    Reply

    Today’s WOD rx’d: 17:07
    I realize my time isn’t super fast, but I really pushed hard through those burpees, so I’m happy!

  • MikeG_CFATL
    Reply

    that really depends on the person and how long their lunge stride is. I would say a lunge in pretty close to a yard or meter…so approx 17 lunges. I would just round up to 20 lunges (10 each leg) to be safe. A little extra work is good for you!

  • MikeG_CFATL
    Reply

    just watched the video and it looks like you can hit 50ft in about 7 lunges per leg.

  • Ryan Cook
    Reply

    Thanks…. I’ll probably do 20 since I don’t get to do very many workouts RX

  • DHall(new and improved)
    Reply

    Amber also can drop it like it’s hot and we strongly believe she works at the Pink Pony and Tattle Tails as the head dance instructor….

  • Margaret
    Reply

    I only did three rounds of today’s workout. I just didn’t have the heart today, and I was running late for work. Still, I am glad I did it…since I am switching firms, my stress level is sky high. So far, I have been strict about my paleo-zone diet, religious about exercise, and getting enough sleep, so we will see if those factors can prevent the inevitable migraine that is looming out there. Rob said they are brought on by hypo-glycemia fueled by insulin resistance, which can in turn be brought on by stress and a lack of sleep. If you think about it, it makes sense that when you’re stressed out, you think you don’t have time to work out and you sleep less and perhaps even don’t eat in the same way, so I am conducting this little anecdotal science experiment to see where it goes. So far, so good. You would not believe the number of people I have told about c-reactive protein and how it causes systemic inflammation. Sometimes they look at me like I am a complete alien. Went to starbucks yesterday for a shot of espresso, and the woman offered me a cupcake. When I told her that cupcakes are killing Americans, she spread her arms wide and said “look at me, I have been eating cupcakes all my life.” I don’t think I should publish what I thought next, but I just said “uh-huh” and walked away. Just trying to spread the gospel. It hit home when Rob said he knew that he could help more people than any doctor or lawyer (hello, that’s me) by offering this information. I am a believer.

  • Margaret
    Reply

    I think I speak for all of us when I say, where the eff have you been, Dhall???!!!!

  • Margaret
    Reply

    I should have said that c-reactive protein is an indicator of systemic inflammation, not that it causes it. I can’t remember if insulin resistance or a reaction to gluten causes the inflammation. I think it’s the latter, but someone correct me if I am wrong. It’s amazing that you could go to one doctor for your carpel tunnel (sp?) one for your belly, and yet another for your knee, and none of these doctors will realize that it coudl all be one big reaction inside your body to some input. Each will treat the problem, not the cause. Revolutionary stuff.

  • Rob M
    Reply

    Today as Rx’d: 10:25. Just managed to squeak under you Ian.

  • BMW-CFATL
    Reply

    I may be off a couple of seconds but my time was about 15:05. I know it was just over 15 minutes.
    Burpees are far from one of my strengths.
    Good stuff Margaret. It is hard to talk to people about diet. It is as sensitive an issue as religion or politics to some. My advice is to tread lightly. Give little bits of information at a time. If you just unload on them and tell them everything they have ever known is wrong, they will just shut down.
    Insulin level is a key contributor to inflammation. Gluten is an irritant.

  • BMW-CFATL
    Reply

    I was at 14-15 steps with fairly long strides.

  • VAS
    Reply

    Wow Margrette,
    A nice lady offers you a cupcake and you abuse her like that. She was only trying to be nice; she wasn’t trying to kill you.

  • MikeG_CFATL
    Reply

    Don’t listen to him, Margaret. She was trying to sell you a pastry of death!

  • Bethanie
    Reply

    Congrats on finishing the workout today, Rob.

  • Chandler Alford
    Reply

    I normally wouldn’t ask this on a blog, but how do you freakin’ change the TypePad picture?!!? I’m using some stupid light blue deco thumbnail, and I want something else.

  • Steve
    Reply

    I’m thinking Margaret is one step closer to having her friends stage that “Crossfit intervention” that she always talks about.
    Here is my mental picture of Margaret out with co-workers ordering a salad for lunch:
    “No, I said ‘chicken AND beef’ on my salad, I want an extra topping of meat with my meat! And can I get some bacon bits sprinkled on top?”

  • Margaret
    Reply

    I agree, Brent, it’s sensitive, and that small bits of information are better. I love how people see me eating sweet potatoes and hard boiled eggs or turkey bacon after a workout, and they scoff at the bacon as though it’s unhealthy. Makes me realize how deep into the non-fat ignorance they really are….

  • Margaret
    Reply

    Vas, I only abused her inside my mind, I refrained from actually saying what I thought at the time, which took quite a lot of will power. Also, I am surprised you view this as abuse, being Russian and all. Especially considering that when you teach me new things at the gym, or make me do things with no assistance, you stand there and say “again.” And when I comply, the next thing I hear is “again.” This cycle goes on an on until I am completely exhausted. Now that’s abuse. But I love it and I thank you because it’s good for me and I got my pullup.
    Steve, Rob told us that when we go out to eat, we shouldn’t be the asshole in the corner counting almonds. That got a big laugh from me. My friends are definitely skeptical, as is everyone that hears I am on a “diet.” I usually ignore the pressure and quickly explain that it’s a performance enhancing, muscle building diet and then they shut up. So, as long as my back and ass muscles continue to grow, I think I can hold them at bay.

  • Margaret
    Reply

    Death by pastry is a slow and painful way to go out!!!

  • Laura
    Reply

    Chandler, click on your name in red above your post and set up your profile where you can put in a different pic.

  • kba_cfatl
    Reply

    It did not work for me because the username I used before the icons were an option (kba) seemed to be saved for this version of typepad… and I did not have the option of choosing another picture. So then I created a new registration, name, password etc and now have the option of changing the picture.

  • Heidi_CFATL
    Reply

    Death by pastry. Love it, awesome..Suzanne, where are you??
    Yeah, I’ve been a little overly passionate as well since Robb’s cert. I can see where Margaret is coming from, however I would refrain from telling the poor Starbucks lady that’s she killing Americans, as funny as that was!
    I am trying to take the approach of practicing what I preach and simply passing along the information when asked. I got plenty of questions when I started giving away the peanut butter and cheese in the fridge here at work. I answer them the best I can at this point and console them when I agree that cupcakes, bread, sandwiches are yummy, but nonetheless the Devil…
    It’s hard and it will take effort, but I’m on the Paleo diet, modified a bit for athletics, for the next 30 days, no cheating!

  • Matthew Queen
    Reply

    How to defend yourself from a woman if you’re wearing a loincloth and attacked by one.
    http://13gb.com/pictures/3867/

  • Sean Pizel
    Reply

    I thought it said 50 lunges. I did one round and decided crossfit wasn’t for me.

  • Amber Thompson
    Reply

    i look funny in that pic!! just say no to gluten!! speakin of Atlanta Ballet, last nite i was there and everyone in the lobby was like,”Amber we have noticed how good you look, whats your secret? what have you been doing” so i gave them all a crossfit talk, and they are all interested! i told them i was proof that they will not get bigger, only smaller! they were asking me if they could come in as a group and work out. so……..we might get more dancers!
    Dhall, quit givin away my secret job!,jk

  • Amber Thompson
    Reply

    oh yea, thanks Laura! thats funny stuff!

  • Margaret
    Reply

    My husband is at the grocery and reports that Publix is out of the big chunks of turkey and ham they sell. Too many paleo zone carnivores in the hood, I guess. I am going to cut someone if they are out tomorrow.
    I didn’t mean to make the cupcake lady feel bad, I only meant to attribute blame to the cupcake itself, and perhaps shed a little light on her blissful ignorance. I should have just said “bite my ass, crispy kreme” and been done with it.
    I am sitting here thinking about how all the cortisol is destroying my hard work at the gym and strict adherence to my diet. ARRRGGGGH.
    Suzanne, will you come to Six Feet Under Friday at 7 so we can drink to your engagement as well as everyone’s b-day??? Hope so.

  • Bethanie
    Reply

    Rx’d 13:18. Helps when you workout with someone that does the damn thing in sub-10.

  • Jonathan H CFATL
    Reply

    Came in at 10:25 Rx.
    I tied my arch nemesis Rob.
    Vas smoked me on the last set of burpees for the come from behind 7 second victory. I took too long on all my transitions, part of which was due to trying not to smash all the various pieces of glass at the front part of the gym. No excuses though, need to suck it up next time and get on to the next exercise instead of dilly dallying.

  • kba_cfatl
    Reply

    17:45 Rx with turning around with the bar. ha. is it possible to get better at burpees?

  • DHall(new and improved)
    Reply

    Sometimes it takes me a bit to recover after being yelled at….

  • David Hodges
    Reply

    Did the HSPU and L-pullup workout. Did HSPU to a three inch pad. 24:20.

  • Suzanne
    Reply

    Heidi, I’ve been at home slowly dying of acute cupcake poisoning.
    No really, I just had a rare fall off the workout wagon this past few weeks…..and feel absolutely disgusting as a result. I’ll be back on track next week.

  • Suzanne
    Reply

    Mo, I always miss the fun!! We already have plans on Friday, but thanks for the sentiment.
    I think my absence can be primarily attributed to the fact that all I’ve done since my engagement is drink to my engagement. The last thing I need is another reason to celebrate myself.

  • Marie_CFATL
    Reply

    11:48 Rx w/ 45#
    I sorely underestimated the difficulty of the lunges. Definitely happy with my time though because it is right around what I was shooting for. It helps when you’re against 3 kick ass guys. Thanks for the competition Vas, Jonathan, and Chuck.

  • VAS
    Reply

    10:18 as Rx
    Looking at the board, there’s Mike who did this in the 8’s and then there’s everyone else at 10 minutes and up.
    Yay for more (single? hot?) dancers!!

  • VAS
    Reply

    (female?)

  • Rob M
    Reply

    All this talk about dieting… lame. Ask Jason about my diet. I’m sure you’d all be appalled.

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