Tuesday, June 16, 2009

CrossFit ATL 3121 Chris

Workout of the Day

Make Up Day:  Make up a missed workout.  Make up your own workout.  Let the trainers surprise you.

Recent Posts
Showing 22 comments
  • BMW-CFATL
    Reply

    Good Morning Dan! 😉
    OH Press, 63k, 5, 5, 5
    5 Rounds:
    70K Power Clean, 5 reps
    21 Double Unders
    6:36

  • VAS
    Reply

    Brent, why are you doing strength bias?

  • Heidi_CFATL
    Reply

    Attention! The BOD POD will be here THIS Sat, June 20th from 8am to 1pm. ( I believe that’s the time on the flyer at the gym ).
    Dan should post the link to sign up soon. 🙂
    The test needs to be done before you workout and you will need to be wear tight fitting clothes. However the link will explain more.
    So mark your calendar!

  • Heidi_CFATL
    Reply

    I also did Brent’s CFSB wod with 45K, 10:23..

  • VAS
    Reply

    I’ll be in the gym at 6pm tonight stretching for roughly 40 minutes. All are welcome.

  • BMW-CFATL
    Reply

    To get stronger of course! 🙂
    For the last few months or so I have done some type of strength bias type workout, prior to there being such a thing called CrossFit Strength Bias. In the past it was just do some squats then do the daily met con WOD. After the first few cycles of a squat program my times on regular as RX’d met cons came down considerably.
    Now I am doing more movements like dead lift, pressing, squatting, etc. most days prior to the met con. Depending on what the HQ WOD is for that day, I will do it, modify it, or make up my own. Today is a rest day so I made up my own.
    For the met cons I create I try to have at least one thing that I’m not particularly good at like double unders, box jumps, running, etc. and combine those with a barbell movement.
    Mainly my goal is to get stronger which will in-turn help with the met cons. At this point the rx’d met cons don’t gain me much in the way of strength increases. The weights are too light. But that doesn’t mean I’m totally going away from prescribed workouts. Far from it.
    I play it by ear and I cycle on and off the lifting stuff.

  • peterbassi
    Reply

    What’s a BOD POD?

  • Stephanie E
    Reply

    count me in

  • Margaret
    Reply

    Me too, provided that all hell doesn’t break loose at work. The cosmic rule should be that it only breaks loose once a day, so given my morning, I should be okay.

  • Margaret
    Reply

    it just broke loose again, but I am going to do my best to get it all done by 5:30….

  • VAS
    Reply

    It says there that the bodpod will be here on Sunday also. Is this true?

  • Heidi_CFATL
    Reply

    The original day was just Sat, but if enough people sign up for either day, then we will go into Sunday.
    Please make sure to sign up online at the link I posted!

  • Rob M
    Reply

    Did Nasty Girls in 8:22 today.

  • Outlaw
    Reply

    Did Frianebeth in 8:22. Damn HSPUs!

  • kba_cfatl
    Reply

    5 rounds
    10 squats
    10 push ups
    10 sit ups
    10 pull ups
    4 ring dips (strict)
    17:24

  • peterbassi
    Reply

    I did 3 rounds of the 10/10/10/10/10 thing in 5:47. Was that workout supposed to be 3 rounds or 5? Before I started it said “3 rounds” but sometime after somebody changed it to “3/5 rounds”. 5 would have made more sense.

  • DHall(new and improved)
    Reply

    Back in action but at Nick’s club now…So I will be working my magic on CF ATL for some competition… Tough Girl is my first challenge when she gets back from Cali…..And yes TG it will be deadlifts, box jumps and sprints… 🙂

  • VAS
    Reply

    Not even giving her time to catch up on the training she’s missed.

  • Jonathan H CFATL
    Reply

    Nasty Girls, Rx 9:33
    1 min PR but I still suck. My arms were fried. You win this round Rob.
    BOD POD Atlanta – Release your inner narcissist.

  • Bethanie
    Reply

    Dhall: I’m not in CA. The “California Dreamin'” post was referring to the fact that I was dreaming about being in Cali. I did Dan’s DL, BJ, Run wod the other day (first time running since breaking the foot), had to do step-ups for the BJ’s. 10:45 or something…bring it.

Leave a Comment