Monday, July 21, 2008
CrossFit Running & Endurance Certification
Many thanks to Brian Mackenzie and Carl Borg of CrossFit Newport Beach, a/k/a Genetic Potential, and CrossFit Endurance for a great seminar. They were really impressed with our weather.
Workout of the Day
Row 2K or make up yesterday's workout
Post time to comments.
Mike G and I are getting a group to go to CF Dahlonega on Sat 7/26. It will be a little "WOD" and also a little fund raiser for Bea of Dahlonega. Bea had her car broken into at the last CF affiliate challenge and had a chunk of stuff stolen. We will be heading up to CFD from CFATL at 0800 on Sat do a "WOD" have a little BBQ and GUINNESS and stumble back. Let us know if your going or just throw a little change in the Bea fund.
I'll be coming in tonite for the filthy 50. Also ran 3 miles yesterday attempting the "Pose" method.
Posted by: william castano | July 21, 2008 at 06:59 AM
Dan and CFATL, thanks for hosting a great cert. I loved seeing everyone again.
Posted by: Pili | July 21, 2008 at 07:50 AM
Row 2k: 8:10
Did the filthy on Wednesday and thought I would wait for the next cycle before attempting again. Did it in 44 minutes and it was the burpees that got me again.
Posted by: Mike Riepenhof CFAtl | July 21, 2008 at 07:53 AM
William - I will be there Sat.
Filthy Fifty yesterday - 20:08
And Yep, Mike G is still king of Fran! I need to go back to the drawing board on my 7:14 heavy fran! 5:00 is ridiculous!
Posted by: Ken | July 21, 2008 at 08:19 AM
Row 2K this morning: 9:48
William, I'll let you know about this Sat.
Posted by: Heidi_CFATL | July 21, 2008 at 09:05 AM
William....sorry to miss Saturday, but I'll be out of town. Let me know if you guys are gonna head up there again soon...also, where can I leave $ to contribute to fund? Good to see ya this weekend!
Posted by: jody | July 21, 2008 at 09:35 AM
I hate the Filthy 50. Did it last night and got smoked...22:23. I was sure my time was going to be over 25 minutes. I have to work on the longer workouts.
Posted by: MikeG_CFATL | July 21, 2008 at 12:34 PM
Dealing with jerks at your gym
http://www.cnn.com/2008/LIVING/personal/07/11/lw.gym.jerks/index.html
'"You can hear her everywhere," she says. "She'll have these little 5-pound weights and she'll be going 'Aaah, aaaaah, aaaaaaah!' like she's having an orgasm. The other members' eye-rolling and face-making almost make it worth it, but it's really irritating."'
Posted by: Marie | July 21, 2008 at 02:01 PM
Rougher than I expected. I think I jumped out to quick at the start, then I crashed (butt cramps) around 750M. My goal was 7:15
As Rx 7:42
Posted by: Damon Mosley | July 21, 2008 at 02:16 PM
Uhh yea, that should be "too quick"!! Sick "Filthy" time Ken, I will never get used to those ridiculous times.
Happy Belated BDay Mike, hope yall had a good weekend!
Posted by: Damon Mosley | July 21, 2008 at 02:19 PM
As Rx'd, 8:29. Kind of a disappointment since I did the 5K in 20:59. I think my C2 rower is a bit harder than the ones at CFATL.
Also, I did a bunch of maximum effort pull-ups before the WOD, so that might have made things worse.
Posted by: David Hodges | July 21, 2008 at 04:48 PM
Row 2k 7:29.4...
I felt like I might die. I also think that my extra weight gives me an advantage when I pull.
Congrats to everyone!!!
and Happy Belated BDay Mike!
Posted by: Brewmeister Stu | July 21, 2008 at 05:41 PM
Thanks Damon! That was a 3 minute PR for me....Hope all is well over there - I will come visit you all soon.
Today:
for time
30 225# back squats
1000 m row
5:49 (I think)
Mike G crept up behind me on the row and blew smoke in my face as he passed me on to a win. No excuses - I died about 800 m in and my short spurt at the end was not enough to catch him, even though he is starting to get old.
Brent nice job - that was tough and we were all pretty close...
Posted by: Ken | July 21, 2008 at 05:55 PM
Filthy Fifty Rx- 1 pd KB, 45# PP, 14# WB
33:51
The heat absolutely destroyed me. But still PRed by 4 minutes. Definitely can't wait till it cools down, I feel like I can get under 30 in cooler weather. Thank god for the magic sponge!
Posted by: Marie | July 21, 2008 at 07:43 PM
Oh, and GREAT JOB to everyone that did the Filthy Fifty today. It was a hellish day and there were a lot of people in there. Everyone stuck it out and did great!
Posted by: Marie | July 21, 2008 at 07:45 PM
(apologies if this is a double post...)
Did a scaled filthy fifty yesterday in 20:42 (25 reps per, subs for back ext and wall ball)
2K row in 7:33 (damper set to 4)
Posted by: Steve N | July 21, 2008 at 08:08 PM
I did the same workout as Ken and Brent...
30x225lb back squat and 1000m row...5:56.
It was exactly what I didn't want to happen. Ken and I racing head to head on the rower. It hurt pretty bad.
Ken, you got a 5:59. It was a great workout, though.
Posted by: MikeG_CFATL | July 21, 2008 at 08:36 PM
220 meter sprint
10 pups
15 squats
10 rounds
16:25
i ran again.still hate it.
Posted by: roy | July 21, 2008 at 10:04 PM
Thanks for the Belated Birthdays!
Posted by: MikeG_CFATL | July 21, 2008 at 10:05 PM
30x79lb BS, 1000m row. 8:00
Posted by: kba | July 21, 2008 at 10:12 PM
kba, nice!
I did a One-Armed Filthy Fifty today. It went a little somethin' like this:
50 Box jumps w/green box
50 Jumping pull-ups
50 Kb swings w/8kb
50 Walking Lunges
50 Sit-ups
50 Push press w/15# dumbbell
50 Back extensions
50 OHS w/15# dumbbell
50 Burpees - no push-ups
50 Tuck Jumps
47:something - would've been a 3-min PR if it was the real thing.
I'd like to say it was awesome, but it wasn't. I was taking a nap between the 30th and 31st burpees when Ian called over, "are you done, Julie?" So I had to get up and finish. So thanks Ian, and thanks for my new arm decor!
Posted by: julie | July 21, 2008 at 10:34 PM