01.29.09

CrossFit High Intensity Exercise Atlanta

“Elizabeth”

21-15-9 reps of:
Clean 135# / 95#
Ring dips

Watch the video here

WOD Mods
For intermediate CrossFitters: scale the weight accordingly and do x3 regular dips
For beginning CrossFitters: medicine ball cleans and regular dips 42-30-18

Burpee Challenge Day #25!!!

It’s our first timed Burpee Day!! If you can’t make it in, please time your burpees at home and let us know your time.

Get Tanked Part Deux

What a great turnout yesterday for the fat truck! There were quite a few of you that didn’t get signed up, so, if you are interested please let us know ASAP and we can get him back for a second time next week. We need a minimum of 10 people to commit to this.

Mark your calendars! We have scheduled him to come back Wednesday, April 29th for the same time frame. We will be posting a sign up sheet and, if need be, can add additional times and dates if the demand is high enough.

For those of you that gave me your results…I will be sending each of you emails going over your nutrition prescription over the next couple of days :) .

Biggest Loser / Biggest Gainer

Just a reminder to download your competition sheet and start tracking your results! Please remember to give us your sheet once you have completed the before portion. We would really like for everybody to participate!

January 29, 2009 | Filed Under W.O.D. 

Comments

107 Responses to “01.29.09”

  1. bridget on January 29th, 2009 7:59 am

    To clarify…Rx’d is a full squat clean.

  2. ray on January 29th, 2009 8:09 am

    http://www.iknowforrest.com/2009/01/i-hate-gym.html

    funny article…

  3. Ryan on January 29th, 2009 8:33 am

    I still cant walk right – lesson learned.

  4. Joe on January 29th, 2009 8:45 am

    Shout out to the GHD machine next to the wall: I hate you, you little b*tch.

    WWGAD – He would do full squat cleans like a mofo.

  5. Joe on January 29th, 2009 9:12 am

    http://media.crossfit.com/cf-video/CrossFit_AmundsonHeavyFran.wmv

    Should have done this for the heavy thruster day…I’m not sayin’, I’m just saying… Maybe if my legs weren’t broke…

  6. bridget on January 29th, 2009 9:14 am

    maybe you should work on fixing them :)

  7. Reagan on January 29th, 2009 9:15 am

    haha love that article Ray — so true! Unlike that guy i DID puke on my first night ha!

    Def needed a rest day this AM after Jackie and only 3 rounds of GHD. Couldn’t even sausage roll out of the bed. See y’all tomorrow!

    Joe – what does GA stand for in WWGAD?

  8. Reagan on January 29th, 2009 9:16 am

    Greg Amundson – forgive me 8)

    And Jess Bat – you look like a bad ass in that pic – love it :D

  9. ray on January 29th, 2009 9:16 am

    Would you finish it if you started it? :wink:

  10. Joe on January 29th, 2009 9:18 am

    Reagan…well I’m glad you asked! GA = Greg Amundson. He is the beast master throwing around the weight in the two videos linked on the page.

  11. Reagan on January 29th, 2009 9:20 am

    I just watched the heavy Fran video… OMG.

  12. Mike D., and I get respect on January 29th, 2009 9:21 am

    Bridget, I will give you my results from Bali and his Truck Full of Lies tomorrow. See you all tonight for Elizabeth and maybe some Glute Ham sit up lessons…

  13. Joe on January 29th, 2009 9:22 am

    Give me 6 months and we’ll go head to head in Heavy Fran Ray.

  14. ray on January 29th, 2009 9:26 am

    You calling me out Joey? My skinny ass is ready to go today! 8) So what penalty do want for quitting! :wink:

  15. Mike D., and I get respect on January 29th, 2009 9:27 am

    Don’t bet him Burpees, Joey; you know you have 100 of those coming in November already…

  16. bridget on January 29th, 2009 9:28 am

    Sounds good Mike D. A few of you have given me your food journal…if any of you want to have me look at what you are eating and “grade” you…write down what you are eating for a minimum of three days and email me: bridgetmurphy75@yahoo.com . Unless you eat the same thing every day, in which case, just one day will work :) .

  17. Jenn Mc"Dirty" on January 29th, 2009 9:29 am

    I’m with Joe on the shout out to the GHD machine which was created by satan. :evil: Eating oatmeal hurts.

    Oh.. and here’s a shout out to my “friend” Bali who drives around in his truck of judgement…. you are fat too, you need to lose weight too, and you work in a truck. sigh… that makes me feel better. :?

  18. Joe on January 29th, 2009 9:34 am

    Maybe, Ray…just maybe. I’m still trying to factor in all this stuff to see if I have a chance. I figure you can handle the pull ups no problems, not sure about 135 thrusters for you.

    Either way, I said it – so write down June 29th for your opportunity to call me a b*tch for backing out of a challenge.

  19. ray on January 29th, 2009 9:41 am

    :roll:

  20. bridget on January 29th, 2009 9:46 am

    i’ll add it to the events calendar :)

  21. Ryan on January 29th, 2009 9:49 am

    This WOD looks good – If i am less crippled by 5:30 when I leave work I will head in tonight – I got a bunch of muscle relaxers from the pharmacy – I wonder what happens if I take those and try and work out?

  22. Mike D., and I get respect on January 29th, 2009 9:50 am

    Jenn, don’t sugar coat it, tell us exactly how you feel about Bali and his Truck…

  23. Jenny V on January 29th, 2009 9:51 am

    I’m going with the whole “the truck was sideways” thing… I mean, what kind of scale or fat tank works on a slope? Yeah, that’s what I’m going with.

    And no, Bali did not look like the picture of fitness.

  24. Joe on January 29th, 2009 9:52 am

    I combat your eye roll with :!:

  25. Jenny V on January 29th, 2009 9:53 am

    The WOD is not good. I will clarify that for anyone who thinks otherwise. It’s bad. Like warm beer. Well, I guess that makes it tolerable.

  26. Joe on January 29th, 2009 9:54 am

    Anyone else watch Lost last night? Straight up, the young girl with the gun is the old lady, a.k.a. Faraday’s mom (which is why Faraday recognized her) – and the asian guy that can see dead people is the son of the scientist in the orientation videos.

    Chew on that.

  27. Ryan on January 29th, 2009 9:55 am

    :arrow: I like cleans and ring dips – so I think it looks good – I dont like GHD’s and not being able to walk upright for 2 days – cleans and ring dips dont do that to you… :idea:

  28. Jess Bat on January 29th, 2009 9:55 am

    Thanks Reagan! My face looks a bit purple…hahh!

    hey Mike D, I’m back! I can’t msg on facebook from work but got your note in my email. Thanks for the concern!

    One more day til TGIF! Woohooo! :wink:

  29. Reagan on January 29th, 2009 9:56 am

    Aw poor Bali – he was nice :-)
    However I already knew I was a fat a$$, just didn’t know exactly HOW FAT!!! :roll:

    Oh well… as soon as I get my suggested meal plan from Bridget, I guess I will start doing something about it :D Nothing like a fat tank to get a girl motivated!!!

  30. Joe on January 29th, 2009 9:58 am

    :idea: Ryan, my stomach hurts but I still laughed at the arrow smile. Thanks buddy.

  31. FJ on January 29th, 2009 9:58 am

    I really like Jennys summary of The Fat Tank:

    Bali: Ive got your results.

    CFPTer: Great! What are they?

    Bali: Wow, you are really fat! You should probably eat a salad, quit your job and exercise all day.

    CFPTer: **Crying in the fetal position**

    Bali: That will be $35.

  32. Joe on January 29th, 2009 9:59 am

    Ray – what is your max thruster weight (have you maxed on them before?)?

  33. Jill on January 29th, 2009 10:00 am

    Jess Batt…you rock in that pic! 8)

  34. Ryan on January 29th, 2009 10:05 am

    This weekend =

    Beer :arrow: :o

  35. Jess A on January 29th, 2009 10:10 am

    Ryan – you’re not allowed to use all those smileys… I do recall you making fun of Reagan earlier this week for all the smileys… 8O

  36. Jenny V on January 29th, 2009 10:10 am

    I’m about 94.73% positive that part of Bali’s overview of the condition of my body included:

    “If you only have 1536 calories per day and burn 500 of them, you can lose a pound a week!

    Subtitle: stop binge drinking beer on the weekends so you don’t look like a slob in your skank attire. Now get your fat a$$ out of my truck, the tires are going flat!”

  37. Joe on January 29th, 2009 10:18 am

    Beer is empty calories, they dont count. Everyone knows that…

  38. Jenn Mc"Dirty" on January 29th, 2009 10:26 am

    Some wonderful fun facts from the fat truck….

    I have 10% more body fat as my roomie flying Dan. :evil:

    I have twice as much % of fat as my boyfriend Jeff. 8O

    I pity these skinny men in my life while my diet will now consist of lettuce and water. Sucks for you guys! Hungry fat girl is not going to be fun!

    Bali was nice Reagan … until he told me to get in a bikini in January, tried to drown me in a metal tub that looks like something french fries are made in, told me that I need to eat as many calories as my SAT score, and then unleashed percentages that told me that I was “FAIR” (but not in a good way). :lol:

  39. Reagan on January 29th, 2009 10:34 am

    LOL Jenn McDirty. The fat tank did look like something from McDonald’s or a morgue 8O

    Another fat tank fact – I too have twice as much body fat% than my boyfriend. Not shocking but still… :twisted:

  40. Mike D., and I get respect on January 29th, 2009 10:38 am

    I almost broke my neck getting into that thing and that was the best part of my visit…If he comes back in April and ends one more sentence with “good for your age” I will measure his body fat after he has been submerged for 3 hours….

  41. Ryan on January 29th, 2009 10:40 am

    Anyone get single digit results?

  42. Jess A on January 29th, 2009 10:42 am

    I thought Bali was very nice… he congratulated me on quitting smoking, told me I did a good job blowing (out water while in the tank)… you know, all the things I expected to hear… :D

    But it unfortunately didn’t change the sad results of my test… :(

  43. Jenn Mc"Dirty" on January 29th, 2009 10:43 am

    Ryan… seriously?? That would be me … if you take the square root of my results.

    Mike – you do look good for your age.

    Reagan we should start a club.

  44. Jess A on January 29th, 2009 10:45 am

    Jenn Mc – if I had a boyfriend, I bet I could join yours and Reagan’s club… what if my % is probably 20 times that of my cats… would that get me in this club?

  45. Jenny V on January 29th, 2009 10:47 am

    Reagan, I’m pretty sure I have twice as much body fat as your bf, too, if that makes you feel better.

    Maybe the metal tub explains it all… I think that it mistook my THINKING of fat and french fries for BEING fat…that’s it. I’m going with that.

    Joey – does beer count as negative calories if you can burp most of the fullness away? If so, I think I might have found my new diet!

  46. Joe on January 29th, 2009 10:54 am

    Burp most of the night, and then get so trashed you throw up your dinner too – total win/win situation. It’s like the zone diet (oops – way of life) on steriods. After you calculate in the 12 oz curls, it’s almost not fair….

    :D :-) :( :o 8O :? 8) :lol: :x :P :oops: :cry: :evil: :twisted: :roll: :wink: :!: :?: :idea: :arrow: :| :mrgreen:

  47. Joe on January 29th, 2009 10:58 am

    LOL – my previous comment is awaiting moderation? Is it cause of the faces I put in it, or am I being put in time out?

  48. Ryan on January 29th, 2009 11:02 am

    What are you talking about Hoey

  49. Mike D., and I get respect on January 29th, 2009 11:11 am

    If you are still asking about max thruster weight, I am not calling Reagan’s room mate and asking how much she weighs, and Bali ain’t talking, either. What happens in the fat tank truck stays in the fat tank truck.

  50. Jenn Mc"Dirty" on January 29th, 2009 11:11 am

    Jess A … the only “man” in my house that I am skinnier than is my cat…pretty sure that tub o lard is about 75% body fat.

    Club “I’m twice as fat as than my boyfriend and/or own a lot of cats” is well on it’s way.

    Jenny V – that’s it! The deep fryer is what skewed our results! I’m sure you had no problem getting rid of all of your air in the tank yesterday. I honestly thought about you when he said I still had “residual” air and had to repeat the test five times.

  51. Jenn Mc"Dirty" on January 29th, 2009 11:12 am

    Joey – I think Ray is just being nice by not revealing his max thruster weight. I guess you could always call Bridget. hehehhehee

  52. bridget on January 29th, 2009 11:20 am

    Nope, Joey…no time out…you were just marked as spam.

  53. FJ on January 29th, 2009 11:29 am

    Jess A

    Bali complimented your “blowing” skills? Did you breathe through the snorkel?

  54. Liz on January 29th, 2009 11:53 am

    I like the attempt that Bali made to put the ball in our court.

    “So, Liz. How much do you think you weigh?” “And how tall are you”. “Do you know what the average body fat is of someone your age?”

    You know that he secretly got a kick out of how wrong we all were. I literally walked in with confidence high, a number in mind, ready to get dunked. Walked out faster than when I see “Murph” listed as the WOD.

  55. Jenny V on January 29th, 2009 11:55 am

    Jenn, I did get a little nervous when Bali suggested that I try to flex and let out ALLLL of my air… I felt really bad cause I came up and he was like “I can TELLLLL you still have air”… I didn’t know what to tell him, I hadn’t burped at CF in like 3 days.

    Joey, pretty sure that’s how I stayed thin in college…that and abusing adderol. So why is again that I am supposed to be in the same range as a 20 year old?

  56. Jenny V on January 29th, 2009 11:58 am

    Ha, Liz, I went high, and I mean HIGH on my guess so I could fake surprise and excitement when it came out lower. If I hadn’t heard him go through FJ’s I would have had no idea how high to go to avoid TOTAL humiliation.

    And then came when he told me my resting metabolic rate…TOTAL humiliation achieved!! Way to come from behind (no, not like that), Bali!

  57. Dan on January 29th, 2009 12:00 pm

    If I ran a body weight analysis trunk it would be called “How lean is your muscle?” and instead of telling people how fat they are and how much weight they need to lose I would tell how much their muscle mass needs to grow and to eat more protein!

    Look at that a comment with no sexual undertones…or were there???

  58. bridget on January 29th, 2009 12:03 pm

    Would you tell boys that they need to “eat more protein” to get their “muscle mass” to grow 8O ?

  59. Dan on January 29th, 2009 12:05 pm

    I don’t know. Bali told me I’d get better results if i “did it” in the nude. I can’t believe i believed him. Idiot god!

  60. Dan on January 29th, 2009 12:07 pm

    on a more serious note and this is going to sound nerdy but im going to make a spreadsheet that will calculate how much muscle mass i need to add to reach my ideal body fat % by just entering the given numbers from his results. If that makes any sense idk. its as clear as white mud in my head.

  61. Jenny V on January 29th, 2009 12:43 pm

    Ummmm, Dan….”How Lean is Your Muscle” is pretty blatant to me…

  62. Jenny V on January 29th, 2009 12:44 pm

    And it doesn’t sound nerdy, I’m trying to figure out how this works…surely if I gain a pound or two of muscle, I don’t need to lose x amount of pouds of fat… Surely there’s a way to justify to myself that I don’t need to lose weight?

  63. Rock my Box...Monica on January 29th, 2009 12:46 pm

    So, Liz and Brandy said last week they don’t know why I work out so hard ’cause I’m a skinny bitch. Then Bali told me to lose 5 pounds.
    I get a whole 1323 calories a day and if I burn off 500 a day I lose a pound a week!
    What a deal! Bali is evil and I am hungry.:evil:
    I think he secretly likes to starve and humiliate xfitters while he dines on Big Macs between dunks. See if I wear my bikini for him again!
    Now, where did I put my carrot stick?

  64. Reagan on January 29th, 2009 12:47 pm

    Dan – makes sense. I think…

    Joey LOL that is how I stayed thin in college too… and yes JV, the adderall…

  65. Jenny V on January 29th, 2009 12:57 pm

    Monica, I know where I would like to put my carrot stick (no, carrot stick is not a euphemism)… Let’s just say it would make Bali very uncomfortable.

    I’m right there with ya on the calories…why burn any, why not just only intake 800-1000… a can of black beans has 330 cal…maybe I could just sustain off of those and be lazy?

  66. Dan on January 29th, 2009 1:00 pm

    No wonder there’s so much room in Monica’s box. carrot sticks!? why not the whole carrot?

  67. Jenny V on January 29th, 2009 1:00 pm

    Bahhahahahahahahhahah!!!!! :lol:

  68. Jenn Mc"Dirty" on January 29th, 2009 1:30 pm

    Jenny V … PLEASE no beans for you. I think you might hurt yourself and others.

    Dan – will you share your spreadsheet with us ladies? :twisted:

  69. Joe on January 29th, 2009 1:32 pm

    http://www.gymtechnik.com/

    Nothing like being able to whip out your blackberry and brag about your Fran time.

  70. Mike D., and I get respect on January 29th, 2009 1:34 pm

    Joe, have they mentioned any plans about coming out with a similar website for Straight Men?? It will tell you your Fran time and when you are due for a waxing…Look at the guy stretching on that site…

  71. bridget on January 29th, 2009 1:36 pm

    that means you’d have to finish fran :wink: . just teasing :D

    in all seriousness guys, PLEASE don’t look at the metabolic rate and think you need to go on a caloric-restricted “diet”…remember…fill your diet with high quality foods and you won’t need to worry about what the calorie content is. i’ll be going over all of this on saturday, and will give you guys the macronutrient breakdown of what you need to eat in your individual emails :D . so, please eat a carrot stick, with string cheese and a couple almonds :)

  72. Joe on January 29th, 2009 1:45 pm

    Mike, dont hate on my boy stretching it out.

  73. Dan on January 29th, 2009 1:45 pm

    The following is not crossfit related.
    I was just in a meeting and some said and i quote “I haven’t looked at my box. I’ll have to go down it might be in my box.” yikes :|

  74. Rock my Box...Monica on January 29th, 2009 1:46 pm

    No beans for Jenny V.
    Noooooooooooooo! Poor FJ, the gas, the horrible gas.

    Bridget- Where does Steak and cookies fit in? I will come Saturday if you promise to tell me to join the “Eat all the brownies you want diet”. Do almonds count if they are in my Hershey bar? Is cheescake and string cheese about the same? I think they are. (Just agree and no one gets hurt)
    NO CARROTS IN MY BOX EVER. Only cucumbers. :lol:

  75. Ryan on January 29th, 2009 1:52 pm

    Wowza… cucumbers… yikes.

  76. Joe on January 29th, 2009 1:54 pm

    I had a great joke about unpeeled bananas, but I seriously just threw up in my mouth. Sick.

  77. Ryan on January 29th, 2009 1:59 pm

    Wowza… unpeeled bananas…. yikes.

  78. Sarah N on January 29th, 2009 2:11 pm

    Well at least somebody received a good compliment from Bali and his traveling Fat Truck. Great job Jessica A on your fantastic “blowing” skills!

    I think he should hire a psychiatrist to be waiting at the bottom of those ghastly metal stairs after your Bali assessment.

  79. Reagan on January 29th, 2009 2:50 pm

    Ray – I timed my burpees, I swear. It took me 37 seconds to do my 25… 8O

    JK

    New burpee challenge = the days I am in the gym, I will do them. Otherwise, they get skipped. That’s all I got.

  80. ray on January 29th, 2009 2:51 pm

    Your choice…your fitness Reagan! :wink:

  81. Dan on January 29th, 2009 2:57 pm

    Sarah- Monica and I need two more people for “Monica’s Box” in jacksonville. interested in being a part of monica’s box???

  82. FJ on January 29th, 2009 3:01 pm

    http://www.nytimes.com/slideshow/2009/01/28/dining/0128-BACON_index.html

    Why couldnt I have found this before I took a dip in the fat tank! Its called the Bacon Explosion. It is two pounds of bacon, woven into a mat, and wrapped around two pounds of sausage. It is then cooked in a smoker for several hours. Damn you, Bali!

  83. Reagan on January 29th, 2009 3:04 pm

    FJ – that is GROSS. I wonder what Ravi’s little machine would say if the Bacon explosion was put directly into the fat tank?!?

    Ray – way to make me feel guilty :oops:

  84. ray on January 29th, 2009 3:06 pm

    “It’s ok to puke…It’s not ok to quit”…. 8)

  85. Reagan on January 29th, 2009 3:10 pm

    But… but.. Jenny V quit too!!! I am only following the example of my dear friend who convinced me to come try CF in the first place :P

    Sorry JV… :D

  86. bridget on January 29th, 2009 3:13 pm

    where’s that bus…jenny v is so under it :lol: !

  87. Jenny V on January 29th, 2009 3:19 pm

    I didn’t QUIT, I tried it and returned it within 30 days. Clearly, Ray, you don’t shop or you would know the rules.

    And I BELIEVE I did 25 timed freaking burpees today even though I declined the challenge last week!

    Reagan just flew to the top of my list of bitch’s asses to beat!! :) JK

  88. Rebecca on January 29th, 2009 3:24 pm

    At the risk of being blah and bannished from the blog all together, I’ve got a post that doesn’t mention boxes, snorkels, gas or profess hatred toward Bali and his fat tank …

    Bridget – Is it possible for you to post the videos in mov format as well? My computer won’t play the wmv files.

  89. bridget on January 29th, 2009 3:26 pm

    absolutely, i prefer MOV files :)

  90. Jess A on January 29th, 2009 3:28 pm

    Rebecca! Welcome! You should stop by more often! It really does get interesting around here! :mrgreen:

  91. Rebecca on January 29th, 2009 3:31 pm

    Thanks, Bridget!

    Jess A, just because I’m silent on the boards doesn’t mean I’m not laughing my ass off over here at my desk. Y’all are definitely entertaining and have gotten me through more than a couple slow days at BW!

  92. Reagan on January 29th, 2009 3:32 pm

    DAMMIT.
    I will do my 25 timed burpees at the gym tomorrow as well as do 26. I am a bad quitter… :?

  93. Joe on January 29th, 2009 3:35 pm

    Does your poor Mac not know how to play standard formats other than it’s own? Thats so precious…

    ……..hippies…….

  94. Jess A on January 29th, 2009 3:37 pm

    Reagan – I’m with you… going to happy hour tonight and not interested in timing burpees after wine, so I will be doing 51 of them with you tomorrow at the gym… :(

  95. Reagan on January 29th, 2009 3:46 pm

    OK Jess see you there!!

  96. Rebecca on January 29th, 2009 3:55 pm

    Joe, more like technologically advanced than hippie. My Mac doesn’t understand the old, inferior language of PCs.

  97. Reagan on January 29th, 2009 3:59 pm

    Nice one Rebecca :D

  98. ray on January 29th, 2009 4:05 pm

    Hmmmm…the Mac vs PC thing ehh

    Don’t PC’s quit and freak out with no notice! 8) Sounds familiar! :lol:

  99. Jill on January 29th, 2009 4:09 pm

    BURN :lol:

  100. FJ on January 29th, 2009 4:17 pm

    100 Comments!

  101. Joe on January 29th, 2009 4:29 pm

    PC’s arent the problem. Take your beef to Bill Gates and his billions. I’d take a PC over a Gac any day.

  102. Joe on January 29th, 2009 4:30 pm

    Jill – did you do 5 rounds of Barbara either?!? Shut yo’ grill.

  103. Jill on January 29th, 2009 4:51 pm

    Never said I did…just thought the comment was funny!! :D

  104. Jenn Mc on January 29th, 2009 4:54 pm

    MMmmmmmm grill… grill = steak ….. I’m hungry. :mrgreen:

  105. Jess A on January 29th, 2009 4:57 pm

    Go find some of Monica’s carrot sticks, Jenn, or cucumbers… I just had a banana. :D

  106. Sarah N on January 29th, 2009 5:18 pm

    Dan – When is the JAX trip? Will depend on whether or not join team Monica’s Box.

    Joe…I’m a LOST junkie. Nobody commented on your post. Agreed with your comments!!! The chinese guy is def the Dharma Initiatives son – for sure. My email address is sarahenoel@gmail.com. Jessica Ard and I talk about it now every week, we will join you in on the mass email. To spare everyone on this board our nerdiness.

    Ray, I am still a little upset that you took away my raccoon last night for my pushups. Now nothing squeaks when I do pushups! Unless it’s Jenny V across the room. :lol:

  107. Jenny V on January 29th, 2009 5:53 pm

    I wouldn’t describe it as a squeak, but tomato tah-motto.

Leave a Reply




:D :-) :( :o 8O :? 8) :lol: :x :P :oops: :cry: :evil: :twisted: :roll: :wink: :!: :?: :idea: :arrow: :| :mrgreen:

CrossFit Journal

CrossFit Football Affiliate

CrossFit Football - Forging Elite Strength

Atlanta Hotlist Winner