Thursday, July 3, 2008
Workout of the Day
Pullup Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
We will be closed Friday, July 4 and Saturday, July 5.
There will be no Olympic lifting class Thursday evening, July 3. Class resumes as normal next Monday evening.
Update: CrossFit Rx is having an open house July 4 10 am to 2 pm, and on July 5, starting at 9 am. This is the newest CrossFit Affiliate in the Atlanta area and a dream come true for the owners, Laura DiMarco & Damon Mosley. So if you're jonesing for some some CrossFit stop by and give them a look, 1522 DeKalb Ave.
feel like i got a pain shirt on today.great shoulder/back blast this week.
Posted by: roy | July 03, 2008 at 07:03 AM
Yesterday-
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
scaled down to 50k - 26:18. No way I could have done this one Rx
Today- Pullup Ladder
17 plus 15 = 168 total (a pr by 20)
Now i'm ready for 3 days off to recover. Good luck to Mike G, Ian, and Tommy at the C-Fit games. Make sure to give us an update over the weekend. Make ATL proud!
Posted by: Ryan Cook | July 03, 2008 at 08:48 AM
Best of luck at the Games this weekend. Go kick some ass!
Posted by: Suzanne | July 03, 2008 at 09:22 AM
Power-UP MikeG & Ian -- sending you psychic-vibe-support through TommyGun lol. I know you guys are gonna ROCK!
Posted by: Kath | July 03, 2008 at 09:40 AM
Good luck to everyone participating this weekend, I know you'll make us proud!!
Posted by: Amy J | July 03, 2008 at 09:50 AM
Good luck guys.
Had to give my hands a rest today and I did Michael - 27:00
Posted by: Mike Riepenhof CFAtl | July 03, 2008 at 09:57 AM
Good luck at the games.
Posted by: kba | July 03, 2008 at 10:51 AM
Closed Sat too?
Oh well, I do need rest days to let my hands heal. Won't be able to do todays workout because of several rips.
Crossfit RX is having an open house tomorrow though, according to their website. I'm going to go check that out! I am excited to see their gym.
Posted by: Marie | July 03, 2008 at 11:54 AM
Did my first WOD in our new house!!
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Was shooting for 30 mins...not so much
As Rx
39:39
Mike, Ian & Tommy,
I saw the WOD's for this weekend and I really believe that you ALL will do well. Have fun, take lots of pics (especially of Annie and Jollie) and win some s**t!!
Posted by: Damon Mosley | July 03, 2008 at 12:49 PM
Damon and Laura...What is the address of your blog? I can't find it.
Posted by: BMW-CFATL | July 03, 2008 at 01:07 PM
Good luck to all of the CFATL folks going out to represent us at the CrossFit games!!!
Posted by: BMW-CFATL | July 03, 2008 at 01:07 PM
Nevermind on the CrossFitRX web site. It was complicated but I figured it out...
www.crossfitrx.com
Posted by: BMW-CFATL | July 03, 2008 at 01:09 PM
Brent...hint...click on Damon's name.
Posted by: Marie | July 03, 2008 at 01:10 PM
Good luck Ian, Mike and Tommy! I'm sure you will represent Atlanta excellently.
Did yesterday's workout: 44:30
I'm mildly disapointed w/the time, but the first round was 2.5 kilos too heavy. The 2-5 rounds were MUCH easier.
I move that members of CFA do the work outs from the Games throughout next week just like how a bunch of people did the SE Challenge Hopper. Or at least I will do them.
Posted by: Matthew Queen | July 03, 2008 at 01:15 PM
Hey, everybody! We are offering FREE workouts to all our local CrossFit friends this Saturday, July 5th at 10am and 11am! If you want to get your workout on, come visit us! www.crossfitrx.com
Posted by: Laura DeMarco | July 03, 2008 at 01:23 PM
I will be coming in but debating about today's WOD. I only have one blister, so maybe its possible, or I can do an alternate workout with the others who have hand rips. Is it better to keep it from opening, or let it open so it heals faster?
Posted by: kba | July 03, 2008 at 01:43 PM
Go MikeG & Ian! Can't wait to hear about your amazing performance .. I'm thinkin' good thoughts for y'all ...
Posted by: Jenny | July 03, 2008 at 02:48 PM
Thanks everyone for the good thoughts. I will do my damnedest to put up some decent performances. Fran being my nemesis and all. Really looking forward to a fun and crazy weekend.
Posted by: Ian Mosher | July 03, 2008 at 04:25 PM
http://www.nytimes.com/2008/07/03/health/nutrition/03Best.html?em&ex=1215230400&en=56c7d9eb4e2e67ef&ei=5087%0A
To Beat the Heat, Learn to Sweat It Out
Posted by: kba | July 03, 2008 at 05:10 PM
Laura and Damon - congrats on the new place - I am gone for the weekend (in Cancun!) but will check it out when I return!
Mike, Ian, Tommy, good luck. Mike those workouts are right up your alley. You will knock em out of the park.
I did the 5 rounds 275 lb deadlift, 10 burpees this morning at CFNA. 4:51. Given my deadlift speed is a bit slow - there will be plenty of Sub 4s on that one, and Mike you will have one of them.
Posted by: Ken | July 03, 2008 at 07:27 PM
That's a pretty good article on heat adaptation, considering it's the NYT. But it only states the obvious: if you train in heat you will adapt to it.
The researcher who claims that pouring water on your head does nothing to cool you really takes the prize for stupidity, and the NYT should be eligible for the Pulitzer Prize For Jounalistic Stupidity for listening to such a an idiot and publishing his remarks. He thinks evaporative cooling is the only way to cool the body. Anyone who has ever jumped in a swimming pool on a hot day, been squirted by a hose, or guzzled a glass of ice water would know better. He would be right if we were dripping 100 degree water over our heads, but we are not. We use the Magic Sponge; the water is much colder than our body temperature and it cools us off very well without any evaporation. It even works in 100% humidity where evaporative cooling works not at all.
Posted by: Dan MacDougald | July 03, 2008 at 08:09 PM
Good luck Ian, Mike, and Tommy...do us proud! :)
Congrats, Laura and Damon! I'll miss you guys....
Michael's workout yesterday...100 pushups and 100 situps...23:38...pretty good for his 4th CF workout...I'm afraid he's quite sore now...:(...have administered lots of Bayer aspirin...
Today's workout...hiking in Cunningham Falls State Park in Maryland...
Posted by: Jody | July 03, 2008 at 10:01 PM
Thanks everybody!!!! Tommy, Ian, and I are leaving this morning to go kick some ass! We will keep you updated throughout the weekend.
Posted by: MikeG_CFATL | July 04, 2008 at 05:48 AM