Tuesday, September 8, 2009

CrossFit ATL 4146
Workout of the Day

10 rounds for time:

5 Pull-ups
5 Push-ups
10 Sit-ups
15 Squats

Seven Fundamental Exercises For Conditioning Gymnasts

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Showing 31 comments
  • Margaret
    Reply

    Sometimes the medical establishment gets it right. Today I had my ankle checked out. The doc thinks the bruising is caused by a series of small sprains that happen when I do high impact activities, and that the bleeding ligaments have permanently stained my skin. I told him I wasn’t concerned about the appearance of my ankle. At this point, he told me that there were two components to ankle stability, the strength of the ligaments themselves (and mine are relatively weak) and the strength of the muscles that stabilize the ankle (you guessed it, mine are strong). He recommended I brace my ankle with an over the counter ankle sleeve to increase stability and to make me conscious of motions that might be tweaking it, but also suggested, far from the workouts damaging my ankle, that they have helped to strengthen the stabilizing muscles. The message was to keep doing whatever it is that I’m doing, and that when I’m sixty, I might need physical therapy. I smiled and said I would be stronger at sixty than I am now, right Dan??

  • VAS
    Reply

    Hey Josh, if you fix your form a little and add 7kgs to your deadlift, you’ll break 500lbs

  • Jeff
    Reply

    Anyone up for Ken’s workout from yesterday? It looks interesting.
    1 mile
    50 1.5 pd KB swing
    40 pullups
    30 KB swing
    20 pullups
    10 KB swing
    1 mile

  • CrossFit Atlanta
    Reply

    Yes, Margaret, you will be stronger, and hopefully wiser.

  • Heidi_CFATL
    Reply

    I did. The last mile really is the worst part.
    33:19

  • VAS
    Reply

    Amber told me she liked this workout so much, she’ll come in the afternoon to do it with you.

  • VAS
    Reply
  • Leah
    Reply

    I, of course, liked it since it involved running. Just make sure you know the course for the mile unless you really want to run extra like Heidi and me this morning 🙂
    27:06

  • Ken
    Reply

    Glad some people are trying it. It was tough, but felt good to have done afterwords. Heidi is right, the last mile is terrible. The 50 KB swings followed by 40 pullups were not fun either, and the tough part is that the numbers go down so you feel obligated in some way to keep going. It’s kindof evil.
    Also, it is a main site WOD from September 18th 2003, so I did not make it up. The comments were good, it worked people pretty badly…

  • Margaret
    Reply

    Note to self: in addition to requiring daunting feats of physical exertion, crossfit guru’s also want me to develop wisdom at some point in my life.

  • Amber Thompson
    Reply

    hahaha!….right

  • Bethanie
    Reply

    Hey everyone…this saturday Sep 12 my friend’s band is playing at the Drunken Unicorn (a.k.a. MJQ). I have never heard them play so I don’t know how good they are but the plus side to a show at MJQ is that the other section of club always has great dance music. Time for another CF Atl outing anyway…

  • Jeff
    Reply

    My plan was to take off for Cincy Saturday, but another night at MJQ is tempting.

  • Rob M
    Reply

    This is why I’m here. You’re welcome.

  • Margaret
    Reply

    Do I even have to say it? I’m in.

  • Margaret
    Reply

    Thank you, Mr. Galt. I just threw up a little bit in my mouth.

  • peterbassi
    Reply

    Did I hear something about drunken unicorns? I’m in.

  • peterbassi
    Reply

    I’m in. I need a good ass kicking. Haven’t done a crossfit workout since Wednesday.

  • VAS
    Reply

    That’s silly
    unicorns don’t get drunk

  • Stephanie E
    Reply

    Momo-
    I am about 250 pages into Atlas Shrugged and do not yet know who John Galt is…your reference absolutely kills me.

  • Dave Hodges
    Reply

    As prescribed: 9:16.

  • Margaret
    Reply

    It’s the bible, as far as I’m concerned. The first 1/2 of the book is difficult plot development, but stick with it, it’s worth it, I promise. It will change your life, or reinforce the way in which you are already living. I can’t tell you who John Galt is, but I can tell you that you should find out.

  • Steve
    Reply

    But farther into the book, maybe around page 800 or 900, you’ll get to a 70 page John Galt monologue. Go ahead and skip past the monologue — trust me on this one.

  • Stephanie E
    Reply

    I don’t believe you Steve 🙂 That being said, yes, I realized about mmmm 50 pages in that it’s one of those books you can’t read and see the world the same again.

  • Steve
    Reply

    Run 4.2mi, 34:12. I’m really noticing the days getting shorter, had to break out the reflective vest where a couple weeks ago I would have been wearing sunglasses and a hat.

  • Jeff
    Reply

    Ken’s WOD scaled to 1.25 pood – 28:46
    I liked this one…Then again, I like them all.

  • Rob M
    Reply

    Indeed, it is such a book.

  • peterbassi
    Reply

    Finished the mile/kb swing/pull-up/mile thing Rx 33:03.
    I’ve decided to name this workout “Ken’s Bad Idea”. That last mile sucked a fat one.

  • Margaret
    Reply

    The John Galt monologue is towards the end, and I could not disagree more vehemently with you, Steve. In part because of Stephanie’s post, and in part because it’s time, I am going to read the book again (this will be the sixth or seventh time) and I was thinking of only reading that monologue. That’s the manifesto.

  • Margaret
    Reply

    Like crossfit, reading that book is a transformative experience. Good luck, and let’s discuss over a drink soon (in between dance moves).

  • Margaret
    Reply

    Steve: If I see you in that reflective vest, I will pull you over and give you a fashion citation. I am sorry to give you such a hard time today, and you know it comes from a place of love, but I just have to tell you that such a vest is a total Dad move. Don’t do it.

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