Tuesday, April 21, 2009

CrossFit ATL 2659 Code Blue

Workout of the Day

Make Up Day:  Make up a missed workout.  Make up your own workout.  Or try this:

Dirty South WOD#1

3 minute Max Points Suicide Run
Rest 2 minutes
3 minute Max Rep Deadlift (275/185)

3 min Suicide Run Rules & Scoring:
From a start finish line A or B the participants will continually run out and back to cones and tape line set at 10‐20‐30‐40‐and 50 yards out. As each participant reaches a cone/tape line they will be awarded a point value by their judge (10yds 1pt, 20yds 2pt, 30yds 3pt, 40yds 4pt and 50yds 5pt). The participant HAND must touch the track past the tape line to be awarded the points at both the cones and start/finish line. The suicides are run in order of closest cone to furthest cone and then back to closest cone, no skipping order. Up the suicide ladder then back down accumulating points as you complete each cone i.e. 1pt, 2pt, 3pt, 4pt, 5pt, 4pt, 3pt, 2pt, 1pt, 2pt, 3pt. 4pt, 5pt, 4pt, …….. for 3 min.

3 min Max Rep Deadlift (275lb/185lb) Rules & Scoring:
Participants will deadlift set weight from ground to standing at full extension of knees and hips with shoulders behind bar. Participant must control (hands on) the weight returning to the ground, then partial release the bar and show 8 fingers for each rep. No bouncing of the weight will be allowed thus the finger release, thumb and palms may remain on bar. Any gross or questionable infraction of the standard of movement will result in loss of repetition.

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Showing 14 comments
  • Matthew Queen
    Reply
  • VAS
    Reply

    Wow, you guys match pretty well. Must’ve gotten up at 4 in the morning to plan this.

  • Margaret
    Reply

    Pale. Paler. Palest. Spray tan, anyone?? I loved the inverted burpees workout. I am convinced I can walk on my hands now. 14:05. Amber, you are weird that you did it in 10 mins.

  • Heidi_CFATL
    Reply

    That’s really more Dan’s camera settings than us. Dan, check you white balance!

  • Margaret
    Reply

    I know the camera settings make it worse, but speaking solely for myself, you can see the green of my veins through my skin. Definitely time for some sun exposure.

  • Sara
    Reply

    Margaret, I am glad to hear you like them too…they are my favorite. I am really excited for the inverted burpee workout!

  • BMW-CFATL
    Reply

    Nice job Steph on the Inverted Burpee workout this morning, I think it was 9:03.
    Amber G. did real good too, her time was about 10:50 or so.
    That suicide/deadlift workout looks awful. Brendon did real good on it this morning.

  • Rob M
    Reply

    He did really well.
    How well? Trying to get an idea for how to approach that workout.

  • Bethanie
    Reply

    haha. There is your grammar lesson for the day Brent.
    Brendon got 43 points on the run and 27 DLs. Might be better to shoot for high 30s on both…but, talk to Mike/Ken for better instructions because I don’t pretend to know what I’m talking about.

  • roy
    Reply

    camera settings aside more proof that cfatl has the hottest chicks.

  • BMW-CFATL
    Reply

    Funny thing is, I had “well” typed but changed it to “good.” I didn’t want to sound too pretentious. That’s why we have Rob.
    🙂

  • Rob M
    Reply

    Hahaha, thanks Brent.
    I have a good idea then. Kurt and I got 39 points, so Brenden only made the next cone. I think that’s a reasonable start to the workout, especially since the deadlifting will be the weaker part of that workout for me.

  • Laura
    Reply

    Bad Company & The Doobie Brothers are coming to Chastain Park on Friday June 19th! I had my administrative assistant (Bethanie) buy our lawn seats today, so don’t wait until the last minute to get your tickets. Let us know when you get your tickets and we will figure out carpooling/cabs/stumbling home when we know how many people we have.

  • VAS
    Reply

    Back squat 3 rep max 120kg
    Tabata squats: 21

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