Wednesday, July 9, 2008
Aspiring SWAT team candidates from Fulton Co. Marshal's office
Workout of the Day
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
We have a new piece of equipment, a "Reverse Hyper" machine, shorthand for reverse hyperextension. It is amazingly therapeutic for bad backs. Read about how the big boys use it in this article by Dave Tate.
And Dan finally gets a dose of his own medicine:
And lastly, if you haven't already done so, check out the Booty Cam from the CrossFit Games
I have come to the realization that Crossfit is very similar to "Fight Club". You walk around, whether it is your office building, the mall, Home Depot, Bed Bath and Beyond (if you have enough time), and you can always tell who is a member of Crossfit by their hands and the rips! Especially after a night with Angie!
Posted by: Mike Riepenhoff CFATL | July 09, 2008 at 08:49 AM
Yep, I agree with you Mike...my hands look pretty much like that picture of Dan's hands. I got quite a bit of blood on the pull-up bar at CF San Diego. I'd never had them rip on Angie before (even when I did it on the ship with the sandpaper pull-up bar), but they ripped about halfway in, and it was all downhill after that. I think I got 32:59, which is my worst Angie time by A LOT. Granted, before the hands ripped, I was trying to get to chest level on the pull-ups, so I was kipping really hard, which probably led to more ripping. Oh well... at least I'm walking around with the "mark" of a crossfitter.
My two visits to CF San Diego have been really great. When I tell them that I am from CFATL, their response more often than not is, "Really? So you know Mike G?!" I mean, I always knew you were a crossfit celebrity, Mike, but it's amazing to see that your celebrity status extends across the country!
Posted by: Ruthie | July 09, 2008 at 09:44 AM
Yeah, I just recently visited CrossFit Emerald Coast and told the guy that I had worked out a number of times at CFATL and told him of some of my experiences with CrossFit. At one point, he was like, "So you worked out with Mike G?" Haha. Never have actually - he just usually coaches me.
Posted by: David Hodges | July 09, 2008 at 09:49 AM
Ruthie,
It is awesome that you have had the chance to visit CF San Diego. Sorry to hear about you ripping your hands, but it is like a badge of honor. Thank you for the congrats on the CF Games! It was an amazing experience. Are you going to get a chance to visit us? I am not a celebrity...I just got lucky and had a few videos. haha.
Posted by: MikeG_CFATL | July 09, 2008 at 09:52 AM
Pretty soon Mike will be stopped in airports and asked for his autograph by screaming teenage girls.
Posted by: Dan MacDougald | July 09, 2008 at 10:21 AM
OMG IT'S MIKE G!
just kidding Mike ;)
I can imagine people having that reaction though...when you see a guy pull out a 2:30 something Fran and then do a crazy kip that looks like swimming on a pull up bar, it's hard to forget.
Posted by: Marie | July 09, 2008 at 10:35 AM
We have some new additions to our gym from the Roswell and Alpharetta police department...they look like those guys in your picture today. Scary what is protecting us out there!
Posted by: Brad-CFNF | July 09, 2008 at 10:44 AM
David you know MikeMc?! I go to Niceville a lot to visit my mom... I went to Mike's garage gym before he had a box. (I was down there a few weeks ago)
Posted by: Kath | July 09, 2008 at 11:24 AM
easy brad.they had just done cindy and carried a 150 lb sandbag 50 yards.this was their first exposure to crossfit .who among us has not been in that same crossfit recovery position.
Posted by: roy | July 09, 2008 at 11:40 AM
Don't the screaming teenage girls already do that to Mike?
Posted by: julie | July 09, 2008 at 11:40 AM
Yeah Julie...Mike R...not Mike G just yet. He is learning though.
Posted by: Mike Riepenhoff CFATL | July 09, 2008 at 11:43 AM
Check out of few of our local CrossFit Atlanta folks having fun at a rugby tournament in Cape Fear, NC this past weekend. Frivolity captured by the local TV station
http://www.wwaytv3.com/video/cape_fear_rugby_sevens_tournament_sunday/07
Posted by: Dan MacDougald | July 09, 2008 at 12:26 PM
OOOHHH, that Mike G is so hot, can I have his autograph??
Posted by: Hot teenage girl | July 09, 2008 at 12:27 PM
ripped up hands...and let's not forget the bruises and scratches on your shins from deadlifts. Chicks dig scars though.
Posted by: Aaron | July 09, 2008 at 12:37 PM
Who is Ray Murphy? He is the guy opening the CF on Peachtree in Buckhead. I don't know who he is, do I?
Posted by: Amy J | July 09, 2008 at 12:43 PM
Pretty good day, three lifts and three PR's!! I'm really going to have to keep working on my Back Squat if I'm going to crack 1K!! Who needs BALCO, when there is the "Rip Program" (Starting Strength)?? Scored 415kg @ The Southeast Challenge and 440kg today, I'm sold!!
BS-308 (PR +22 lbs)
SP-176 (PR +11 lbs)
DL-484 (PR +22 lbs)
Total- 968 (+55)
Posted by: Damon Mosley | July 09, 2008 at 12:51 PM
Kath, yeah I met MikeMc through my friend Joel who also works out at his gym. He mentioned you when I was up there. Look, I made his main page doing "Daniel":
http://www.crossfitemeraldcoast.com/2008/07/lockout.html
Posted by: David Hodges | July 09, 2008 at 01:07 PM
Mike, keep working on that celebrity status so I can sell your yearbook picture on eBay. Mama needs a new pair of shoes!
Posted by: Suzanne | July 09, 2008 at 01:36 PM
Unfortunately, I don't think I'll be making it back to Atlanta. Before my trip, a month in the States seemed like forever, but now I only have 3 weekends left, and one of them is taken by the Level 1 cert and another to see my family. Mike, I know you work at the east coast seminars, but you should get them to send you to the west coast for the 19th and 20th. :)
Posted by: Ruthie | July 09, 2008 at 03:04 PM
Cool David -- CFEC is one of our "friends" on the CFNA web.
...Uuhh that reverse-hyper looks a LOT like a leg-extension machine at first glance LOL.
Altho judging from the demo pix, I can see "booty-cam-gone-wild" photo ops galore here HAHAHA
Posted by: Kath | July 09, 2008 at 03:28 PM
OOOOOO.... Mike G!!!! Can you sign my ass for me?! (Then Dan can take a pic and post it on his Booty Cam album.)
I was actually asked if I am either Mike G's wife or sister... as if no one from Atlanta in CrossFit can have the last initial of G without being related to him. (I'd like to explain unfortunately I am his long-lost cousin and received only a fraction of his inhuman genes... most of which are usually dormant until I workout in his presence.)
Posted by: Jilly G - BTB CF | July 09, 2008 at 03:38 PM
Yes Jilly, if only all of us could have a
piece of Mike G's ass...I mean genes of course!
But there's an idea! Have a bunch of girls with Mike G's autograph on their butt and Dan can use the booty cam! What a pic!
You're right though, working out around the best only pushes you to be better!
Posted by: Heidi_CFATL | July 09, 2008 at 04:00 PM
i have some really good mike g stories if anybody would like to hear.
Posted by: hot teenage dude | July 09, 2008 at 04:06 PM
180/82/180=412
Not quite selling out yet. One more month of back recovery and 5x5's
Posted by: jody | July 09, 2008 at 04:22 PM
The previous post was by me, not jody.
Posted by: sean | July 09, 2008 at 04:23 PM