Thursday, June 11, 2009

CrossFit ATL 3117 (1) Clay Harvison.  Clay's next fight is June 20th at the Westin Peachtree.

Workout of the Day

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Great feature article in the Seatle Times: CrossFit Becomes An International Fitness Phenom

2009284695 

Dave Werner, background right, is the owner of CrossFit Seattle, the 1st CrossFit Affiliate in the world.  There are now over 1500

Recent Posts
Showing 25 comments
  • Laura
    Reply

    Oh my, I am so tired. I made it to the 6am class today and am about to fall over. I think I am going to take a nap before I get up to start my day. I don’t know how you AM-ers do it.

  • CrossFit Atlanta
    Reply

    Laura,
    Old Red Indian saying,
    “If you hoot with the owls at night, you cannot soar with the eagles at dawn.”

  • Stephanie E
    Reply

    I, too, got up for the 6am. WOD Rx’d 5 rounds. That was a good one!

  • Margaret
    Reply

    I sucked at this workout, but did the rx’d weight. Have the urge to go run a 5k VERY FAST…maybe tomorrow.

  • Heidi_CFATL
    Reply

    It’s not easy getting out of bed at 5am, I agree! :)
    Great job to everyone this morning on the WOD.
    I was 5 freaking situps away from 4 rounds…damn ring
    dips.

  • Heidi_CFATL
    Reply

    What’s the deal with Clay’s fight? Can we buy tickets?

  • VAS
    Reply

    Is that an invite? I believe the deal was when a 5k is prescribed.

  • Marie_CFATL
    Reply

    Backsquats yesterday:
    60kg-70-80-85-90-95-100F
    I was pretty satisfied with 95, especially with the tough couple weeks I have had (performance wise)
    I have no idea how I am going to get through these ring dips today. My shoulders are shot from push ups on Cindy.

  • BMW-CFATL
    Reply

    6 Rounds today with GHD situps. I don’t recommend GHD situps for this workout.
    Oh, Bethanie has some serious ring skills. Have her show you how to use the band tonight.

  • Rob M
    Reply

    That guy in the bottom picture has an excellent grimace. He appears to be birthing a large child whilst deadlifting.

  • Rob M
    Reply

    Like impressive serious? or ha-ha serious? I don’t want to see her break a third bone.

  • Margaret
    Reply

    Did Bethanie get “whilst” from you or did you get it from her? Either way, I love this word and have incorporated it into my vocab.

  • Margaret
    Reply

    I need to figure out how to kip whilst doing ring dips. Band is too easy, unassisted are too hard….

  • Margaret
    Reply

    It can be an invitation, if you like. Since it won’t be prescribed tomorrow because it’s a rest day, I won’t force you to hold up the deal. I am just searching for a way to feel better about myself, since I got 2 rounds plus 5 cleans. I am glad I did it rx’d, but then, I was sooo slow.

  • BMW-CFATL
    Reply

    I think it is best if she shows you.
    More like ha-ha.

  • Ryan Cook
    Reply

    5 rounds
    75# thrusters 21 reps
    21 sit ups
    17:09

  • Matthew Queen
    Reply

    7 rounds + 1 HPC.
    This WOD tore up my hands like no other. I’m typing this with several blisters.
    On a side note, while I don’t like workout out in the mornings at all, ever, and it does feel like death getting out of bed, 6AM WODs get you juiced for the rest of the day.

  • Rob M
    Reply

    Haha, that is my word. But you may use it.

  • Rob M
    Reply

    8 rounds + 14 HPC. Yes Jonathan, you beat me. And that Facebook post was ironic.

  • Jonathan H CFATL
    Reply

    9 rounds plus 7 HPC.
    Vas came in after me and smoked it though so the top spot has been taken yet again.
    In your face Rob.

  • kba_cfatl
    Reply

    trying out strength bias
    yesterday 4 reps 41kg OHS goal was 5, next will try 3 rep PR
    met con: 15-12-9 power clean& pushups
    40kg PC but dropped to 35kg last 7 reps because my blister ripped off and I was failing.
    13:something
    today
    shoulder press 30kg X 5, 1kg Pr
    20 min AMRAP
    30kg push jerk, 15 reps
    12 pull-ups
    21 Sit-ups
    4 rounds + 2 push jerks

  • Joe DeCarlo
    Reply

    Today was my first time ever doing hang cleans. They are much more technical than they appear. Thanks to Russell, visiting from Crossfit Huntsville, for teaching me how to do them and working with me throughout the workout. 3 rounds + 4 dips not as Rx’d. I had to go with lighter weight and bar dips. Next time will be as Rx’d!

  • VAS
    Reply

    10 rounds + 1 hpc
    had to break up the cleans in rounds 9 and 10.

  • Bethanie
    Reply

    I have been missing out on the blog and these conversations…F U BMW

  • Bethanie
    Reply

    You’re a liar and you know it

Leave a Comment