Wednesday, March 31, 2010

CrossFit ATL 4583 Sergia deadlifting 150 kg.  She later pulled 160 kg!

Workout of the Day

End of the 31 days of Paleo:

For time:
31 Box Jumps 20"
31 Pull ups
31
Wall balls 20#/14#
31 Sit ups
31 KB swings 1.5/1 pd
31 Burpees

Use the same
modifications/weights/etc you used at the beginning of the month.

"Just Squat:" At the Chalkboard with Greg Glassman, a
CrossFit Journal
preview video [wmv] [mov]

CrossFit ATL 4582 Tison celebrates his 60th birthday.  He attributes all his success to clean living.

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Showing 17 comments
  • Jonathan H CFATL
    Reply

    The WOD is supposed to have kb swings in between the sit ups and burpees, 1.5 pd/1 pd.

  • Andy L
    Reply

    Thank you, Jonathan. I called Mike K out on that this morning. Although, I was hoping that he was going to erase the burpees off the board.
    Pre Paleo Challenge WOD: 13:02
    Post Paleo Challenge WOD: 10:00 (Thanks Mike K for keeping me honest on those KBS and Burpees)
    My lungs are still on *FIRE*

  • Bethanie
    Reply

    Nice Andy!!! Even though you used the same mods as before, did you notice a difference in any exercise specifically??
    We are also considering this Peter’s going away workout. He is going to do a slow form of it this evening at 6pm for all of you who don’t believe that he works out…come check it out and say your goodbyes!

  • Jonathan H CFATL
    Reply

    You guys better watch out because Ryan has been tapering for this workout for at least the last week. Prepare to have your minds blown and your jaws dropped.

  • Andy L
    Reply

    Thank you, Bethanie. Yeah a few of the exercises were a bit easier and some were giving me trouble. I did yesterday’s WOD at noon w/ Mike K.
    31 Box Jumps – I knocked these out pretty fast
    31 Pull-ups – These were a real bitch after yesterday
    31 Wall balls – These were surprisingly easier
    31 Sit ups – I knocked these out pretty quick
    31 KBS – I’ve done very little KBS work over the past month and 1.5p owned my butt today
    31 Burpees – challenging, but these were not too bad
    I did box jumps yesterday @30″ and -6″ inches makes a huge difference (that’s what she said).
    I feel great after 31 days of Paleo. I used to live off of Advil and since I started Paleo and xfit (along w/ fish oil) I’ve only taken Advil twice this month. I think I’m going to keep this up for a while. At least until speedo season is over and I need to fatten up for next winter. 🙂

  • Nancy E
    Reply

    I can’t get into the gym today, so plan to do my “31 Days” workout tomorrow morning. I’m going to stay with the strict paleo until Easter.

  • mike k
    Reply

    great work today Andy! and in general, your hard work is showing, over a 3 min pr on this workout today, nice!

  • mike k
    Reply

    . . . and you were greatly missed!

  • Bethanie
    Reply

    Hi all!! The weather is warming up and it’s time to get back to our weekly socials/bbqs.
    A few things in the works that you can mark your calendars for:
    Saturday April 10: Brunch at UrbanPl8 (Betsy’s rest., time TBD but we’ll sit on her patio).
    Friday April 16: Team workout then bbq/drinking. We’re going to put our new sleds, new sandbags, our tires, etc to use by doing a team workout and then cooking out after.
    Once again, just mark your calendars…details coming soon.

  • MoMo
    Reply

    So, I very often look around our gym and think, GEEZ, I’ll have what HE’S having, particularly when I look at Danny (except for the part when he can barely breath during a met-con). In any event, I stopped by GNC after lunch today to get some protein powder, and I asked for “Extend,” the product that Brandon takes for recovery. FYI, they don’t carry it. The little old woman behind the counter asked “for men, or for women?” I paused, gave this some thought and then realized that she thought I meant “Extenze” which is a supplement for penis enlargement. I found this hilarious and troubling. Women take penis enlargement supplements??

  • Leah P
    Reply

    SUPER ADVANCED WARNING – CF Memphis and Faction Strenth and Conditioning are putting on a competition on August 7th and 8th (in Memphis, obviously). I know some CFATL peeps are already planning to go, and it would be even more fun the more people we get to come out! So, if you’re interested, check out the website, mark you calendar and register! It’s $65 and is a 2 day event… total of 200 spots available.
    http://factiongames.com

  • MoMo
    Reply

    Anyone up for a little Nancy action either Friday (depending on the qualifier WOD) or next Tues?? LaLa, come defend your spot!!

  • CrossFit Atlanta
    Reply

    Hmm, I would have thought that Extenze was something for premature you know what

  • Steve
    Reply

    Paleo benchmark workout: 9:47. Time on this workout at beginning of the challenge was 11:41.

  • peterbassi
    Reply

    I saw some serious Paleo benchmark PRs today. Great job everybody. Hopefully the takeaway from this is that your diet plays a big part in your performance and fitness.
    Being the sap that I am, the send-off everybody gave me tonight at the gym had me in tears on the way to my car. You guys really don’t know how much you’ve done for me over the last year. CFATL is my home in Atlanta.

  • Andy L
    Reply

    Nice PR, Steve!

  • Bethanie
    Reply

    Peter, I avoided a long drawn out goodbye because I knew I would start crying. So, I hate you.

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