Friday, July 18, 2008

Workout of the Day

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Notice

We will be closed Saturday and Sunday, July 19-20, in order to host the CrossFit Running & Endurance Certification. 

Comments

[VAS]

I just read the article on the main site. Says there that Jack Lalanne, while 93 years old, is married to a 53 year old. And I'm guessing he's going to out live her.

[MikeG_CFATL]

Don't forget to come out to Fados in Saturday night (starting at 8pm). Mike R will be taking shots and taking his shirt off.

[Mike Riepenhof CFAtl]

Too late...I am already at Fado's with my shirt off!
We are out of town this weekend. Sorry Mike. Did Ryan's workout from Tuesday
row 250 meters
15 front squats 35 pound db's
15 push presses 35 pound db's
for five rounds. 18:45 - Good job Ryan, I was trying to stay within reach of you, but the push presses from yesterday took a toll on my abilities to muscle through those.
I also witnessed Ken do Heavy Fran with 135 pound thrusters and 45 pound weighted pullups in 7:14...he did chin pullups, and totally called the birthday boy out! It is like a good game of chess...Mike G, your on the clock!

[kba]

I was thinking to take a day off but I would like to try the weighted pull up. Are these dead hang or kipping?

[VAS]

These are any way you can get your chin over the bar from a fully extended hang. A lot of people like using the weight vest for these.

Came in early today to catch up. Did 5x5 deadlifts. I'm good for 130kg. Yay, deadlifts don't suck as often (anymore) as they used to.

[MikeG_CFATL]

I think we should reschedule the Fados party. Lets do it a weekend when everyone is in town.

[Sara Streett]

I agree Mike G...Ryan and I are out of town the next 2 weekends and always miss out on the Crossfit outings! What about August 1st & 2nd? (My bday is July 29th!!)

[MikeG_CFATL]

Sara...that sounds good. We will just call it July birthday party.

[Damon Mosley]

Yesterday marked my 1st official year of doing CrossFit HQ. I would like to thank Coach for creating and providing a program that is second to none and appreciated by so many. Since my Cert last July at BGI Jupiter, I've seen results that I never thought were possible, and in fact WERE impossible through any other training program. Like everyone else (I'm sure), I've seen highs and lows. Bumps, bruises, aches, pains and even a hand full of injuries, but I promise that it has been well worth it. I am proud to say that after one year, I am officially addicted and a proud co-owner of my very own affiliate. It's a dream come true and I want to thank Coach Greg Glassman, Coach Dan MacDougald and the Atlanta area CrossFit community for everything.

The WOD:
All I had was a 50lb vest, so I did 5 sets of max rep pull ups with 50lbs.

11-10-8-10-12

[David Hodges]

Loads in lbs:

45
55
65
75 [PR]
80 [failed by 1"]
80 [fail - did a super long negative]
70

Again, 75 is only a PR in attached weight. I weigh like 152 now instead of 160, so I don't appear actually to have gained any strength. But the Zone obviously helps people lose unneeded fat.

[marie]

anyone know a 5'10'' blonde who is over 21 so I can have her id? Ha ha. Congrats Damon on the anniversary! One year is awesome and you've accomplished so much in such a short time. From knowing nothing about crossfit to your own gym! Awesome.

[VAS]

Marie, maybe Ken can make you one in you polymer facility

[Jonathan Horowitz CFATL]

BW of 190, and then

30
40
50
60
66
76
82

I made it about 50 lbs heavier than i thought i would (never done a weighted pull up before). I too witnessed the heavy fran, and it was a sight to behold.

I also agree with rescheduling to the 1st/2nd, because I graduate from Tech on the 1st, and that weekend could potentially be my last weekend in Atl :-(

[MikeG_CFATL]

I am sorry guys...but I am still King of all Frans, heavy or light.

Heavy Fran...as RX'd...5:00.

Dan, I think it is time to break out the camera. I would like to get this one on video.

[kba]

weighted pullups
0, 2lb, 7.5lb, 13lb, 17.5(f), 16.4lb

[MikeG_CFATL]

Ken, I think we could both get sub 5 minutes on Heavy Fran if we went head to head. I got into a really good rhythm with the pull ups and only had to break up the thrusters once.