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JohnAtl

JohnAtl, male, 56, United States of America

Started walking for exercise April 2009. Added weight machines December 2009. Switched to CrossFit exclusively 23-Apr-2010. Love it!
This is the team I work out with CrossFit Gwinnett.

Workouts by JohnAtl

See detailed, easy-to-follow instructions for workouts created by JohnAtl.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

  • Rest Day

    Rest Day (complete)

    Rest Day

     
    • Effort
  • Run

    Run 100m

    Run. Record total time.

     
    • Aerobic
    • No Equipment
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Row

    Row For Time

    Row. Record total time.

     
    • Aerobic
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
  •   

    Invisible Fran

    Includes Air Squat and Push Up

     
    • Body Weight
    • Effort
    • No Equipment
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •    

    Lunges - Pull-ups - Sit-ups

    Includes Lunge - Shallow, Pull Up and Sit Up

     
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Core
    • (Abs, Obliques),
    • Shoulders
    • (Upper Shoulders)
  •   

    Interval Run 400m

    Includes Run and Rest Interval

     
    • Aerobic
    • Effort
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •     

    Pull-ups, Push-ups, Sit-ups, Squats

    Includes Jumping Pull Up, Push Up, Sit Up & more

     
    • Body Weight
    • Timed
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Upper Shoulders)
  • Deadlift

    2 Deadlift

    2 reps of Deadlift. Record weight used.

     
    • Weight Training
     
    • Back
    • (Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Upper Shoulders)
  •   

    Air Squat, Dec. Push Up Warm-up

    Includes Air Squat and Decline Push Up

     
    • Body Weight
    • Effort
    • No Equipment
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •   

    AMRAP Box Jumps Or Steps

    Includes Box Jump and Box Step

     
    • Effort
    • Power
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders