Thursday, June 18, 2009

CrossFit ATL 3123 Setup for deadlift

Workout of the Day

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

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Showing 21 comments
  • Laura
    Reply

    found this article on sports bras in AJC today.
    http://blogs.ajc.com/better-health/2009/06/16/thinner-you-are-you-wearing-the-right-sports-bra/
    I was in a time crunch yesterday (work is busy, still) so I made up the 5K run in my neighborhood. Sad I missed the snatch WOD. I have a meeting today that will go until at least 8pm, so looks like I won’t make it in again today. I’ll have to do one of Mike R’s hotel WODs in my living room.

  • Ryan Cook
    Reply

    Jacked up Nasty Girls yesterday:
    Subbed ring dips with 2 X pull ups
    13:17

  • BMW-CFATL
    Reply

    In today’s picture here Chrissy is not quite ready to begin her pull on the bar. Before she starts the pull, she needs to bring her chest up and lower her hips, tightened everything up, take and hold a deep breath, then start the pull.
    Today’s WOD with CTB Pull-Ups…17:28 (guessing on the seconds, I know it was 17 something).

  • Heidi_CFATL
    Reply

    Today’s WOD was brutal for me. Both hands are torn up pretty bad..and I’m still recovering. 🙂
    27:27

  • Margaret
    Reply

    I really pushed my way through this workout today and ended up with a time of 25:04. Heidi, Brent and Chris: your encouragement really helped me, so thanks. Chris, if your hand had not split, you would have come out ahead of me. Good job on those wall balls. Have I mentioned how much I hate wall balls?? I screamed “EFF YOU” at the wall on my last one. It helped a little bit. This workout is brutal, and I came close to meeting pukey on the way home. Still a little shakey now. Think I’m a touch dehydrated, or it could be the two vodka rocks I drank last night.

  • Steve
    Reply

    1. Now that it is super-humid again, I’m remembering that I had better luck last summer with the liquid chalk than the dry chalk for the long met-con workouts. I haven’t seen any of the liquid chalk kicking around the gym lately, does anyone remember the name brand of that stuff? I got a bunch of different hits off of Google.
    2. @MoMo, love that diet you are on — Russian-Paleo? (paleo + vodka).

  • Ken
    Reply

    5 rounds
    30 wallball (11’ target)
    20 ring dips
    5 rope climbs
    27 minutes
    Vas – Make said you would be scared to do this workout, but i thought you may try it.

  • Margaret
    Reply

    there were so many d-bags out last night, I had to drink to get through it…dangerous business when your drink is vodka with no mixer. actually, I think working out with a slight hang-over is a good thing because you already feel bad, so what’s a couple more rounds of pain??

  • BMW-CFATL
    Reply

    Nice bait!

  • VAS
    Reply

    That’s a lot of rope climbs

  • Ken
    Reply

    Rope climbs were bad, but believe it or not the 11′ wall balls were probably the worst – at least in my opinion. That extra foot was horrible.

  • VAS
    Reply

    Well, you convinced me. Today’s focud will be difficult wall ball

  • Bethanie
    Reply

    Today’s WOD 15#: 22:38
    First time ever hyperventilating, awesome feeling.

  • peterbassi
    Reply

    Did today’s WOD in 14:16. SWEATY!
    Vas had me try a few of those 11′ wall-balls before the workout. That extra foot makes a surprisingly big difference.
    On a side note, I’ve decided to move my office from Peachtree Dunwoody in Perimeter to the floor of the changing room in front of that GIANT AWESOME FAN.

  • stephm
    Reply

    wod with 10lb medicine ball – 22:00 approx – and in pain right now!

  • Steve
    Reply

    Thanks, Brent!

  • Steve
    Reply

    WOD Rx, 27:58. Broke up wall ball shots into sets of 10, pullups into sets of 5, too much rest between sets.

  • VAS
    Reply

    I did Ken’s workout, but only got through 3 rounds in 24:57

  • Joe DeCarlo
    Reply

    I’m still working on my pullup strength/skill, so I had to do today’s WOD with a band – but at least I used a small band! I used the 20lb ball as Rx.
    Today’s WOD – 34:17. Sure it was slow, but for me it was my best workout yet. I am just starting to get my head around the intensity. I look forward to the day when I can complete a workout without breaks.

  • VAS
    Reply

    Just wait until a workout comes up that you’ve already done once and try to beat your previous time. That’ll really get you moving.

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