Wednesday, January 6, 2010

CrossFit ATL 4354 The Professor

Workout of the Day

Back Squat

12 sets of 2

Each repetition should be at 50-60% of 1 rep max, and should be performed as explosively as possible, with a quick, explosive change of direction at the bottom.

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Showing 14 comments
  • Jonathan H CFATL
    Reply

    Last night I redid a wod from the dirty south qualifier last year:
    5 rds
    20 double unders
    10 wall balls, 20#
    1 rope climb
    4:13, rx
    This is a 1:02 improvement over my time last year at the quals. Only messed up on my very last double under.

  • Laura
    Reply

    Ken, you look like you are struggling a bit with that pull up. It might be easier without the weight of that heavy shirt on. . .just a thought.
    5K row last night 22:34
    Snatch on monday maxed at 85lbs
    Can’t wait to see everyone at Johnny’s on Friday. Finally, we have a Friday without a holiday.

  • Elizabeth
    Reply

    If anyone is interested, some people at No Excuses Crossfit are competing in the Warrior Dash. It’s a 5K trail race with 11 obstacles thrown in. Sounds pretty fun, there is free beer and music afterwards. Info is below.
    http://www.warriordash.com/register2010_southeast.php

  • VAS
    Reply

    General Patraeus to speak at GT (must RSVP)
    http://www.cistp.gatech.edu/newsandevents/event.html?id=5340

  • Jonathan H CFATL
    Reply

    2 things:
    1)Jeff, if you get more specific about days and times, I can likely help you out.
    2) I remember people talking about chia seeds the other day, and I heard on Robb Wolf’s most recent podcast that while they are full of omega-3’s it is the short chain fattyacids that they contain, which he does not recommend. He pushes EPA and DHA as the major source of omega-3’s. Someone feel free to correct me if I’m wrong though.

  • Jeff
    Reply

    I’m going to be in town Thur. through Sun. and am wide open time wise (my mom’s got a conference or something – I’m just tagging along.) I was planning on taking a bus from midtown some time in the evening and trying to bum a ride home. Let me know what works. Thanks.

  • Stephanie E
    Reply

    ughhh stowe that looks freaking awesome but of course i have a wedding to go to that weekend (one of NINE that i’m invited to in 2010). what’s up with love being in the air?

  • MoMo
    Reply

    I am IN! I think this should be a CFATL social event, and maybe we should even go camping? Yikes. Is there a toilet that flushes, because otherwise, I might be a no-go.

  • MoMo
    Reply

    Thursday: Angie. Friday: wings and salad at Johnny’s around 7:30 or 8:00.

  • MoMo
    Reply

    Hey guys. Our CFATL social event this Friday will once again be dinner and drinks at Johnny’s Pizza around 7:30 or 8:00. Come celebrate Jeff a/k/a Jeffie’s visit to our fair city.

  • VAS
    Reply

    WOW, That’s like the best 5k I have ever seen. I am totally signing up.

  • RyanJ_CFATL
    Reply

    A bunch of people from work and I signed up for this in December. Should be awesome!

  • Ken
    Reply

    haha…Thanks Laura…I will remember that next time…
    Worst thing is those pullups actually WORKED my arms. Been a while. Now I can only bend one of them to 90 degress, but not any straighter…

  • Elizabeth
    Reply

    cool, they start people in waves, so we should all sign up for the same one. and you can put in NOEXCUSES in the registration for a $5 discount.

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