Wednesday, May 27,2009

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Workout of the Day

Make Up Day: Make up a missed workout.  Make up your own workout.  Or try this one:

4 Rounds for time
5 dumbbell overhead squat left hand 35 lbs
5 dumbbell overhead squat right hand 35 lbs
20 box jump 20"
10 Deadlift 100 kg

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Showing 22 comments
  • Ryan Cook
    Reply

    Yesterday:
    Barbara
    46:23 including breaks

  • CrossFit Atlanta
    Reply

    Someone in the last few days has whacked the TV screen, probably with a barbell. It is now ruined, and will need to be replaced.

  • Outlaw
    Reply

    Dan’s rest day workout, 7:12. Subbed 20lb dumbbell for overhead squats. Still nursing a ginger shoulder, but could have, and should have, used a 35lb dumbbell. The 20lb dumbbell was pretty light. Thanks for the squat tip Brent. It made all the difference in maintaining stability.

  • Marie_CFATL
    Reply

    That’s not cool. I can imagine it might have been someone trying to put a barbell is the stand since that stand is so close to the tv. We should move it.

  • Heidi_CFATL
    Reply

    Also did Dan’s rest day WOD. 20lb dumbbell, 70kg deadlifts. 15:54, DL got heavy…
    Thanks to all the guys for pushing me through!

  • VAS
    Reply

    So what tip is it?

  • Outlaw
    Reply

    In my case, look up at the dumbbell throughout the entire range of motion. Sorry if you were expecting something more profound, but sometimes little things do prove to be all the difference. LOL

  • Margaret
    Reply

    I am suffering from some type of Barbara-induced space out in this picture…

  • Stephanie E
    Reply

    did the rest day WOD but subbed deadlifts with push ups, 8:30ish. i’ve been getting a weird shooting pain in my left quad during certain ranges of motion. haven’t had it since I quit diving but it’s been flaring up over the last few days. oh well.
    leaving tomorrow morning for minnecrapolis for a few days, i’ll see yall monday!

  • Margaret
    Reply

    Amber: I didn’t take one of your cards with the details of your dance performance this weekend. Post the stats here, and maybe we can get a group together to attend…

  • Suzanne
    Reply

    Has anyone ever tried hot yoga or bikram? My flexibility sucks and I was thinking about adding it into my routine. Just curious if any Crossfitters have tried the combination before?

  • Margaret
    Reply

    Suze: I have done bikram yoga before. I did it at the urban body studios off of ponce. My jury’s out on whether I think it’s actually helpful. In one sense, you definitely gain flexibility; but then, how often are you going to find yourself dripping sweat in a 102 degree room?? My point is, I am not sure that the effects are sustained once you’re no longer in the room. I also have some questions about whether you “should” be able to gain that much flexibility that quickly, or if you should just do it the old-fashioned way, with lots and lots of stretching. I also found it left me depleted, and I nearly passed out a few times…I am skeptical about it, at best.

  • Margaret
    Reply

    I was working in that area this morning doing CF Total, but I did not hit the television…sorry. That sucks.

  • VAS
    Reply

    I’m guessing the deadlift is one of those ranges of motion. Perhaps your hip flexors are tight from too many sit ups done too fast and they pinch on something whenever you bend at the hip. Sounds like a job for a PVC roller (or some deep tissue therapy if you have an income).

  • Margaret
    Reply

    Crossfit Ladies (and any men that just wanna dance): A group of us are going to attend Amber’s dance program Friday night at 8. Hope you can make it, or meet us out afterwards. Perhaps we can all carpool from the gym. The address of the event is 1105 Euclid Avenue (we are so going out in Little 5 afterwards) and the cost of admission is $15/$12 for students. Hope to see you then and there!!

  • VAS
    Reply

    Are you going to watch something, or dance?

  • Margaret
    Reply

    We are going to watch Amber perform. We are not participating. Then we may go out afterwards, and if history is any indicator and Bethanie is involved, there will probably be dancing.

  • kba_cfatl
    Reply

    I have not tried the hot room one. If you have time, I think it would help to some extent, a good teach that corrects your form is valuable.
    If you are only wanting to increase general flexibility I would recommend PNF stretching, best done after your workout is over. That is where you stretch to your limit, hold your breath and give those muscles some resistance (or make them tight), count to 5 or so, then release your breathe and increase your stretch. Do this for each set of muscles maybe 5 or more times? This has helped me the most.

  • Laura
    Reply

    Bethanie and I did hot yoga. Bethanie thinks that it caused her some serious stomach issues, and I think it made my body retain water all day in preparation to sweat it out at the studio (not a happy result of exercise). My friend Tanya also did it and found that it was too much of a stretch and injured her self by going too far. There were tons of people at the studio that loved it, so I am sure there are some success stories. . .oh, I could almost touch my foot to my head from behind. . .and that was pretty cool.

  • Rob M
    Reply

    Made up Barbara today. 34:01 with ctb pullups. Without breaks, 22:01.

  • CrossFit Atlanta
    Reply

    Forget going somewhere else for Hot Yoga. We used to have that at the old gym. All you had to do was go into the bathroom. We even had a sign.
    Just wait a few more weeks and we’ll all be sweating like whores in church.

  • Steve
    Reply

    Also made up Barbara today. 49:46, regular (not CTB) pullups, so 37:46 without the breaks. About a minute and a half slower than the last time this came up in March — I was really dragging on the last set of pull-ups.

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