Wednesday, September 1, 2010

CF ATL 1617 Shock and awe as the workout is explained to the 7 PM crew

Workout of the Day

Test 3

(From “How Fit Are You?” – [pdf])

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of
rest for 8 intervals. Tabata score is the least number of reps performed
in any of the eight intervals. Begin time for muscle-ups immediately
after the last 10 second rest interval. Test score equals Tabata score
multiplied by number of muscle-ups completed.

Mike G. and Ken G. demo next Wednesday’s workout for the main CrossFit website.  Since that’s like being on the cover of the Rolling Stone, they are now officially ROCK STARS!  WOD Demo at CrossFit Atlanta – video [wmv] [mov]

Today’s Mobility WOD is for the back side.

Recent Posts
Showing 17 comments
  • Bethanie
    Reply

    Hi all, our neuromuscular sports massage therapist will be here every other Thurs, starting tomorrow. Sign up sheet is on the front desk. It is $40 for 30 min. I recommend you take advantage of him, he is really good and a lot of help in sorting out those problem areas.

  • Dave Hodges
    Reply

    Quick question: are muscle-ups on the bar considered “as prescribed” or not?

  • Danya Levine
    Reply

    totally pulled my back on those Jump and touches yesterday .. Walking like an old lady . is there a certain time he will be in? also loved the video of Mike and Ken!

  • Charlie_CFATL
    Reply

    All,
    I have accepted a position working up in Norfolk VA. I will be leaving early next week. I have truly enjoyed working with you all at the gym. I have had the pleasure of watching Crossfit Atlanta transform from a few guys working out in the shed behind Dan’s house to becoming the premier crossfit affiliate in the south. It was simply amazing.
    Crossfit has changed not just the way I workout but my entire philosophy on fitness and I have many of you to thank for that. The camaraderie of this gym is great, the trainers here are second to none and the athletes that train here are on a path to greatness. Keep it up.
    Just think, had I not found crossfit I’d still be doing back and bi’s, chest and tri’s with a jog thrown in. Good luck everyone!
    -McFeaters
    ps. I will be having 1 last hurrah with my intelligent and articulate rugby friends at the 5p this Saturday. Nothing would make me happier than seeing your smiling faces at that fine establishment.

  • Bethanie
    Reply

    damn, dude!!! that’s crazy….you’re part of the original days of crossfit. thx for making me a little choked up at hearing you recall the first days of the gym I’ve only heard about.
    You will be missed and I plan to attend on Sat!
    Of course, we wish you the best!

  • Bethanie
    Reply

    Danya, I’m sorry to hear that. You should definitely come to Brian to help expedite the healing process. He will be here from 4-8pm tomorrow with appts on the hour and half hour. Let me know if you want me to put your name down for a certain time. (6:30 is booked already)

  • Michael McLaughlin
    Reply

    Hey everybody, a reminder…you’re all invited to the Labor Day Douchebag Pool Party just down the road at Dupont Commons. Here’s the link:
    http://www.facebook.com/event.php?eid=149547921728058
    LeahP will be rocking the Ed Hardy bathing suit. I will be rocking the delicious hunch punch. BCon will be on the ones-and-twos getting the fists pumping.
    See ya!
    Michael

  • Danya Levine
    Reply

    will do Bethanie thanks .. I am going to look at my schedule for tomorrow now

  • Bethanie
    Reply

    NEXT PALEO CHALLENGE UPDATE!!!!
    START DATE: September 13. You MUST do the bodyfat test that day as this is going to be THE ONLY way we determine the winner (lean body mass gain throughout the 6 weeks).
    END DATE: Oct. 27th. The bodyfat test will be back and I will get results and determine the winner. The winner will be announced at Paleo night at URBAN PL8 on Oct 28th.
    BUY IN: Since this one is longer the buy in is now $50!! This means business people.
    Food logs, interaction on the forum, and a mentor will all be part of the process again.
    I’m trying to figure out which date will be our informational on paleo so sit tight and get ready!

  • Bethanie
    Reply

    Also, a reminder to start looking at the goals you set at the beginning of the year. Evaluate where you’re at, if you have accomplished them (were they too easy?), and what’s next??! If not, have you been slacking off in certain areas, do you need to set aside some time with one of us trainers to work on these things?

  • Bethanie
    Reply

    Closed Sat and Sun for HQ seminar and reduced hours on Monday (10am-Noon) for Labor day!

  • Dave Hodges
    Reply

    To-day’s WOD, with muscle-ups on the bar (still not sure if that’s as prescribed or not):
    Tabata squats: 16
    Muscle-ups in four minutes: 11
    Score: 176

  • Jeff
    Reply

    In my experience, bar muscle-ups are way harder than the rings. Nice work, man.

  • Dave Hodges
    Reply

    Thanks! I guess you get good at what you practise.
    After searching the CrossFit archives for some time, there was no real consensus as to whether or not bar muscle-ups could be considered “as prescribed” or not. Lots of people do them because not everybody has a set of rings.
    I think that ring muscle-ups require more stability and balance, especially on the upper part, but I think that bar muscle-ups are more functional in that you have to go over the bar the same way you would when scaling a wall. It’s the same with Rip not wanting people to do a trap-bar deadlift – the straight bar better mimics how you have to lift objects in real life.
    In any event, I think that both have their place. And who wouldn’t want to be as badass as this dude?
    http://www.youtube.com/watch?v=pfh-03K6lBI

  • Ayeong
    Reply

    RLMAO — Are we all ready to do the Asian Squat? Priceless!

  • CrossFit Atlanta
    Reply

    Yes we are, because it makes us sexy!

  • Dave Hodges
    Reply

    Yes, I do the Asian squat every morning for about three or four minutes. Usually right after breakfast…

Leave a Comment