Friday, November 13, 2009

CrossFit ATL 4225
Workout of the Day


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

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Showing 9 comments
  • Dave Hodges

    Hey, could one of you level 2 or 3 trainers help me with this? Somebody told me the following about my pistol squats:
    “I’m curious…how does this exercise affect your knees?
    I thought that anytime your knees go forward of your ankles, you are at high risk of knee injury. Certainly as applied to normal barbell back squats and lunges.
    Your knees look to be even forward of your FEET! Scary.”
    Is this true?

  • Matthew Queen

    This one sucked. 47:47
    could’ve gone faster with the pull ups if we hadn’t had cindy so recently.

  • Heidi_CFATL

    Eva, 55:59
    That workout really sucks

  • Sean Pizel

    The Rules of Squatting still apply. If your knee is coming forward you are putting sheering forces on it. Pistols can be correctly:
    Also, if Adrian doesn’t mention in in that video series, holding a small weight out in front of you for counter balance should allow you to sit back further, taking the pressure off your knees.
    I’d be wary of excessive lateral movement too, though I have no proof that it’s bad….

  • Stephanie E

    I’m home!! I know, everyone can rest easy now lol. I’ll either be in tomorrow or Sunday morning! Can’t wait to break free of the out to eat/hotel gym workout regiment.

  • kba_cfatl

    Clean + Jerk singles
    35 kg, 40 kg, 40 kg, 43 kg, 45 kg, 47 kg(0), 47 kg(0), 45 kg, 45 kg, 45 kg, 45 kg, and 45 kg
    my brain got in my way by 47kg, I figured I would do the heaviest single I could at 45kg and fix form issues (such as the dip, not dropping under the bar, pushing the bar out v.s. up, moving elbows during the dip), hence all the repeats. Thanks to those who gave me feedback.
    There is potential to do more, but I was glad I PR’ed by 5kg, finally after about a year.

  • Dave Hodges

    Thank you. That was most helpful.

  • mike k

    nice work!

  • MikeG_CFATL

    Clean and Jerk…125kg
    750m Row and 75 thrusters (45lbs)…5:33
    George had an awesome time at his party. Thanks to all who came and thanks for his bone and toys. He is exhasuted!

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