Tuesday, December 29, 2009

CrossFit ATL 4329Leo does Tabata one leg squats

Workout of the Day


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Seeing how cold it is, and in honor of Man/Bear/Pig, you can substitute a 500m row for the run

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Showing 11 comments
  • Steve

    Re: your question on Iskiate. It is an energy drink used by the Tarahumara indians on their ultra-distance runs. Basic ingredients are water, lime, sugar/honey, and chia seeds. Chris McDougall talks about it in his book “Born to Run”, so now lots of runners are trying it out. The only thing here that makes this different than gatorade is the chia seeds. If you google for “chia seeds” you’ll find a lot of sites talking about the benefits. In a nutshell, chia seeds have lots of Omega-3, antioxidants, fiber, and a bunch of minerals.

  • MikeG_CFATL

    Did 1-10-1-20-1-30 for deadlift and bench press.
    Deadlift (in kg): 195-160-195-140-195-120
    Bench (in lbs): 275-225-275-185-275-145(25/5)
    wow, this was a marathon workout. I think I was in the gym for like 3 hours.
    Going to do some more research on these chia seeds. Sounds very interesting.

  • MoMo

    I definitely want to do that deadlift progression. I think I will shoot for Saturday, if anyone’s interested. Since it’s also a part of my strength program, I may try to throw in some OHS as well. Maybe Vas’ birthday workout?? That would be a long day!
    What’s the “IF” question today, Mike G.??

  • MikeG_CFATL

    Sorry. I have been slacking on the IF questions.
    Here you go:
    If you could have permanent possession of any single object in the world, what would you want it to be?

  • mike k

    sweet. thanks steve. I would probably use steroids instead of sugar/honey

  • mike k

    manbearpig’s head so i could give it to Dan.

  • Stephanie E

    I cannot think of a single tangible object. Everything that comes to mind that I really want involves someone I love or a talent/sport. And maybe Paige jeans.
    Sunday went to the local gym and did
    5 rds:
    15 Thrusters (65#)
    21 Double Unders
    Monday rode about 20 miles and grossly underestimated the wind in Florida. Hadn’t worked out in a week; I ache.

  • mike k

    after thinking about the discussion earlier I had a few ideas: first, you are on the right track by looking to train with guys like Mike and Ken. the best way to get fit fast is to Crossfit and crossfit really hard-i dont think you get pushed in the am. Second, program a 15-30 min skill session/wod daily. vary the skills and movements from day to day. example might be- 15 wallball (as fast as possible)x2; 5×3 snatch balance, max time handstand holdsx3. next day might be pose running drills. like ken said, make your list. you get the idea. lastly, combining mike’s suggestion of core stability work (ie l-sits, levers, etc) and Ken’s suggestion of programing it in a wod every cycle. pick wods you suck at, set time goals and paces you might try to hold and get after it. you are a well rounded athlete, good luck gearing up for the sectionals.

  • MoMo

    First edition of Ayn Rand’s Atlas Shrugged.

  • Jeff

    Fat Helen
    With a 20lb vest:
    3 rounds
    400m Run
    21 60lb KBS
    12 CTB Pull-ups

  • Steve

    Helen in 12:15. Not a huge PR, but still a PR, so I’ll take it, especially stuffed with sugary cookies from the office.

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