Thursday, September 17, 2009

CrossFit ATL 4151 (1) Yippee!

Workout of the Day


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

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Showing 11 comments
  • mike k

    1/2 C Organic Unsweetened Coconut – 25g F, 10 g C
    “Finely shredded for baking”
    1 tablespoon Ground Almonds – 4 g F, 1 g C (blender works for this)
    1 Egg – 5g F, 7g P
    1/4 C chopped walnuts – 20g F
    1 teaspoon Walnut Oil – 5g F
    (Olive oil works too)
    1 teaspoon Almond Butter – 2g F, 1 g C
    3 tablespoon Blue Agave Sweetener –48g C
    2 Med Bananas – 54g C
    Mix thoroughly and put into 6 muffin tins. Bake at 375 for ~25 minutes. Each muffin is 19g C, 10g F, and some negligible protein. If you’re looking for a balanced 5 block breakfast, combine this with 1 egg, 4 oz (cooked weight) of very lean meat (like turkey breast), and 1.5 – 2 cups of berries.
    link to site where this came from-

  • RIEP Crossfit Atlanta

    I am actually not working out…I am dropkicking the box in an old school Rock n Roll Express (NWA wrestling) style move in disgust of box jumps in general.
    On another note, great picture to compliment Air Jordan being inducted in to the NBA Hall of fame! Very Fitting.

  • Margaret

    This workout looks brutal and like a combination of running Fran and the mile/kb/pullup workout I did Tuesday. Neither were particularly fun, but I’ll give this one a try later this afternoon.
    Lauren R., way to score a hubby with nice legs!!

  • peterbassi

    This one looks like fun. I’ll have to make this up on a rest day next week.

  • Jeff

    As Rx’d – 30:36
    First time doing a thruster workout at 95#, which sucked. I probably spent half of my time with those damn things.

  • Jason Bourgeois

    I just bought a pair of weightlifting shoes for Melissa, but they are too small. I had planned on returning them, but I thought I would ask if anyone here would like to buy them. They are a size 6 VS dynamo, black with red trim.
    Shown here:
    The shoes are brand new and have never been worn. If anyone is interested, let me know via email.

  • VAS

    No Mike
    Just no
    If I’m going to eat muffins, I refuse to eat paleo ones.
    Paleo foods are good by themselves, like bacon rapped wild dove breast. No need to stick muffins into the paleo domain. And aboslutely no need to ruin the awesomness that is muffins by trying to make them comform to paleo.

  • Dave Hodges

    First time doing Daniel as prescribed. Last time I did it in 22:56, but with 65 lb thrusters. This time, I got 23:05, not any improvement in time, but at least I had the real thruster weight.
    Jeff, I’m with you on the thrusters. When you don’t weigh much more than 140, 95 lb thrusters aren’t any fun.

  • VAS

    Daniel as Rx

  • Madison Brooks

    Daniel as Rxed

  • mike k

    Vas, while I respect your unwavering devotion to the glutenous deliciousness that is the muffin, I’d reccomend trying them before passing judgement. I fooled my roomate he was convinced they were real muffins. I will make some and bring them to the gym next week for you and anyone else to try. And Bacon wrapped wild dove breast, well lets just say I was sold at breast. That sounds incredibly good, although I’m not sure it would make for a good muffin batter.

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