Tuesday, May 5. 2009

CrossFit ATL 2779 (1) Amy is about to set a PR in the Front Squat

Workout of the Day

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs
above crossed ankles and jettison the dumbbell after third rep and
continue with strict pull-ups and then the kipping pull-ups. Coming off
the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

If you cannot do weighted pull-ups or unassisted pull-ups, ask a trainer how to scale the workout to suit you.

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Showing 33 comments
  • Laura
    Reply

    If you cannot do weighted pull-ups or unassisted pull-ups, ask a trainer how to scale the workout to suit you. um, it won’t look anything like the original WOD by the time I get done with it.

  • Matthew Queen
    Reply

    Neither did my Filthy 50. But that was ‘cuz I got greedy and sacrificed form for time.

  • VAS
    Reply

    Typepad has been freezing up internet explorer for me on my laptop and on my work computer. I have to turn off ie through task manager. Anyone else have this problem?

  • Matthew Queen
    Reply

    Nope, but site is occasionally very slow in Firefox for me. Try downloading firefox. At least this thing never crashes with that browser. Firefox is superior to IE in about every way.
    http://www.mozilla.com/en-US/firefox/personal.html

  • Rob M
    Reply

    Or Google Chrome, which trumps both.

  • Margaret
    Reply

    I did as many dead hang pullups as I could manage, with reverse grip, chin up style, and then did the rest of the 15 kipping on each set. If I can do it, you can do it!

  • julie
    Reply

    I’m having the same problem Vas. Unfortunately, I usually check the blog from work and can’t switch out my browser.

  • peterbassi
    Reply

    Is anybody here running the Race for the Cure on the 9th?

  • Matthew Queen
    Reply

    lol wut?
    http://i377.photobucket.com/albums/oo216/03redTuscani/lol_wut.jpg
    A browser superior to firefox? Unpossible.

  • Sean Pizel
    Reply

    Yesterday I did a rope climb a minute for as long as I could.
    My hands started to blister after 30 minutes. Debating whether I should reduce to 50 seconds, or perhaps do them from Sitting-to-Sitting. Or wear a vest.
    Anyhow, something like that might be a decent alternative if the bars get filled today.

  • BMW-CFATL
    Reply

    I normally use Firefox for everything at work, but the blog won’t work for me on my work computer in Firefox.
    So I use Chrome for the blog at work.
    At home, Firefox works. Weird.

  • BMW-CFATL
    Reply

    1 Round for Time:
    500m Row
    30 Burpees
    10 Shoulder-to-Overhead Men: 165#, Women: 95# (ie. jerks)
    4:32
    This was one of the WOD’s from the NorCal Regional Qualifiers.

  • Margaret
    Reply

    ooh, I want to try that. How much is the women’s weight for those jerks in kilos? 40 something?? Can I do split jerks?? This instead of Hansen on Thursday!!

  • BMW-CFATL
    Reply

    43K. You can do whatever you need to do to get the weight from your shoulders to locked out overhead.

  • Margaret
    Reply

    I am envisioning some type of pully system…will that be okay? Just kidding. Getting it down is the part that’s gonna hurt. I can’t clean that weight, but I can jerk that weight, so in the absence of jerk blocks, I don’t know how I’ll get it back onto my shoulders to the start position…that really hurts me, and not the bruising part, but it hurts my shoulder joints to attempt to control that much weight on the way down.

  • David Hodges
    Reply

    If you use your legs as springs, you can pull down a lot of weight and let the energy dissipate through your lower body. Works great.

  • MikeG_CFATL
    Reply

    I did the same workout as Brent.
    As RX’d…3:52

  • Charlie_CFATL
    Reply

    What was your 500m row time?

  • MikeG_CFATL
    Reply

    I think it was around 1:41. I took too long of a break between the burpees and jerks. I thought the jerks were going to be tougher than they were. I think I could knock a few seconds off. You should try this one. It is a NORCAL regional workout. The guy who took first got 3:26. You could probably take that.

  • Matthew Queen
    Reply

    Awesome workout. I’ve been trying to think of a good rope climbing workout b/c we don’t do enough of them at the gym.

  • Sean Pizel
    Reply

    I think the way to go is to stay on a minute timer but start from a sitting position. If your feet touch the ground on the way up you have to start over.
    This is a great workout to stretch during the down time.

  • VAS
    Reply

    I’m not sure if I believe the IP excuse the mother gives.
    That said, it seems strange tha so much heat is directed at the officers that took the kid. The feds did exactly as the Patriot Acts tells them to. If you’re going to find problems with anything, it should be the law, not the people excuting it

  • David Hodges
    Reply

    Uhm, it *is* the law that we’re objecting to. When freedoms are removed from the citizenry in the name of “protecting our freedom” then something is terribly wrong. The Patriot Act is just fascism, plain and simple.
    It doesn’t matter whether we believe the mother’s excuse or not. A citizen is supposed to have rights to protect him against this sort of abuse of power. But thanks to a tyrannical government, we no longer have any such freedoms as soon as somebody invokes the magical word “terrorist”.
    Welcome to Amerika.

  • VAS
    Reply

    No Uhm required. I was commenting on all the comments I saw on youtube to this video.
    Seems like a bad law. Is it needed? Is it useful? That video is from March and the law is from 2001. Why did people realize that this law sucks only now?

  • David Hodges
    Reply

    Ah, good – no Uhm required after all! I did not read the comments on the video.
    But you know a lot of us were objecting back then in 2001, too. But only a few of us. Everybody wanted to “get the terrorists” (nobody gives a shit about them any more) so they were willing to pass any law in the world if the Feds promised to kill whatever his name is in whatever Middle East country he happens to be in.
    As you can see, the government doesn’t really care about the big bad terrorists – they just want to terrorise their own.

  • Rob M
    Reply

    Same workout as Brent and Mike G: 4:17. Failed the last jerk twice…

  • David Hodges
    Reply

    I did the posted WOD, as prescribed. Time was 24:46, which is a PR by almost two minutes.

  • Bethanie
    Reply

    Last night I did the front squats: 55-60-65-70-72.5F-50
    Met my old PR of 70 but for the first time ever did not PR on something. Not too disappointed though because I haven’t “gone heavy” in quite a while and pretty much took all of last week off.
    Today I made up Hansen RX: 38:20. Good punishment for all of my gluttonous behavior in the last week.
    Feels good to workout again.

  • kba_cfatl
    Reply

    same workout as Brent, 10:23 with 35kg PJ
    and I see tomorrow is my same weakness due to mental blocks, push jerk max.

  • Jonathan H CFATL
    Reply

    Did the NorCal workout Rx
    5:27
    I am a weak little bitch, and don’t know how all of you people got 4:30 and under.

  • Steve
    Reply

    I ended up doing a little “arts & crafts” show at the 7pm class around making tape grips. A tape grip is basically an athletic tape version of the leather grips that gymnasts use when working with bars to prevent tears. Here are two good on-line resources on how to make a tape grip:
    http://academics.georgiasouthern.edu/cet/SB/Gym/BigTapeGrip.jpg
    http://www.crossfitvirtuosity.com/blogs/articles/172-ive-got-to-hand-it-to-you-part-3
    I tend to overgrip the bar on pullups, so I usually end up with calluses (and tears) at the top of my palms, just below the finger joints. After ripping a couple of calluses last year I started using tape grips for heavy pullup days like Murph or Angie. Since then, no tears, and I’ve found that a tape grip will last indefinitely (literally thousands of pullups).

  • VAS
    Reply

    Pistol Ladder (+1 on each side)
    8 rounds + 9 on left leg
    then finished 9 on right leg
    then another minute rest
    then went down the ladder doing 1 less each minute

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