Tuesday, November 17, 2009

CrossFit ATL 4228Leo

Workout of the Day

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

The man that invented the internet and revealed the threat of ManBearPig strikes again.  Al Gore asserts on national TV that temperatures 2 km below the earth's crust reach "several million degrees."  Sorry, Al you're only off by several orders of magnitude.

We will be closed this weekend while hosting the CrossFit Level 1 Certification Seminar.

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Showing 18 comments
  • Bethanie
    Reply

    Hi guys! Johnny’s pizza next door has beer now so this friday’s social will be over there at 7pm. we’ll be getting the gym ready for the level 1 that is here this weekend. Note: this means the gym is closed sat and sun but you are welcome at the other local affiliates.

  • MikeG_CFATL
    Reply

    FRAN!!! I’m looking forward to seeing some awesome PR’s tonight!

  • MoMo
    Reply

    I decided to cancel on Orlando trip, so I’m excited to hang out at Johnny’s Friday!!! Wings and salad = meal of champions. And, before the hazing starts, I didn’t wimp out after seeing the Orlando workouts, I just decided to be responsible and save some $$.

  • peterbassi
    Reply

    Where was this Orlando thing posted? I heard about it for the first time last night.

  • MoMo
    Reply

    Facebook…maybe if you werent so busy complaining about how much Atlanta sucks….
    Sent from my iPhone

  • peterbassi
    Reply

    I complain about that ON Facebook.

  • MoMo
    Reply

    I know! So perhaps if you did not, you would have more time to see advertisements for activities that might interest you. Just kidding. You’re great. Sorry I didn’t let you know sooner.

  • MoMo
    Reply

    While we are at it, I signed up to get my Level 1 in Jax December 12th and 13th. Dan and Whitney convinced me to hold off until the February cert in Atlanta, so my spot to the Jax certification is now for sale. You would pay me the $250 deposit, and then pay HQ the remainder. Let me know if you’re interested via email [email protected] or phone 404-713-8111.

  • peterbassi
    Reply

    If it makes a difference to anybody, I’m going to this cert, so there would be at least one familiar face there.

  • Rob M
    Reply

    Ken’s Chipper:
    5 Rope Climbs
    10 115# Squat Snatches
    20 115# Squat Cleans
    30 115# Push Press/Jerks
    40 CTB Pullups
    50 20# Wall Balls
    60 Double Unders
    70 Situps
    800m Run
    in 22:24. My calves cramped up on the double unders… not fun.

  • VAS
    Reply

    Same as Rob above
    26:55

  • VAS
    Reply

    I think he said the center of the earth is million degrees, not 2mi down. Still wrong, but at least it could’ve been a hyperbole on his part.

  • MikeG_CFATL
    Reply

    Same as Rob…21:46. It sucked!
    A lot of PR’s tonight. Great job everyone!

  • mike k
    Reply

    Manbearpig is a serious threat and should not be taken lightly! I’m super serial about this! did that workout with Mike and Rob, much slower- 26 something, and that is with a 600M ish run-kinda got confused. Nice job guys.

  • Richard B.
    Reply

    “FRAN” today as Rx’ed, 8:57. This was my first time doing the “Big Boy” weights. I consider myself a pretty small guy so I have been scared of ‘Fran” Rx’ed. Previously did “Fran” scaled with 75# and did it in 7:36. My goal was a sub 10 min Rx’ed. I am pretty happy with my time and in my mind consider it a PR. Was beasting the pullups, the Thrusters were definitely my weakness. Now I know what to work on! Thanks for the encouragement everyone. I truly appreciate it.

  • Sean Pizel
    Reply

    3:10. New pr by at least 20 seconds. I have done the workout twice in the last 2 months, each time making huge PRs. My old-school best was well over 4 minutes… This had never been a good wod for me.
    Also made a huge PR in Diane last week, and i had been expressly avoiding hspus for months.
    I think most of the improvement in Fran comes from squatting heavy a lot more than ever before and stretching a lot. I’ve been doing some for of heavy squatting at least 3 times a week. I think I created a groove in the thrusters that I never had before.
    Lately my diet has been almost all protein and fat. I am maybe getting a 5 blocks of vegetables a day. Maybe.
    Elizabeth will be a great test. The Chipper, not so much, given the slight shoulder impingement and my lack of experience with CTB pullups (due to a {}impingement )
    here ends my log

  • peterbassi
    Reply

    {} impingement. Love it.

  • peterbassi
    Reply

    Elizabeth Rx: 14:38. PR by 4:54.
    Fran tomorrow.

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