Monday, June 29, 2009

CrossFit ATL 3310 They're off!

Workout of the Day

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

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Showing 14 comments
  • RyanMc
    Reply

    Dan, MikeG and CFAtl – Thanks again for hosting the cert this weekend – new box is sick!
    -Ryan CFPT

  • Matthew Queen
    Reply

    Question for anyone who pose runs. I ran about 5 miles yesterday. I pose ran the first half and set a personal land speed record. The second half I started getting tired and went back to normal running. Today my calves are killing me.
    Is it normal to have a little calf soreness when you start posing or am I still running on the toes too much?

  • Jeff
    Reply

    It took my calves a while to get used to forefoot striking, but you’ll be better off in the end. Eventually you’ll get to a point where they’ll rarely be sore. I ran a half-marathon last year, forefoot striking on everything but the downhills, and they weren’t any sorer than the rest of my body.

  • Outlaw
    Reply

    3 Rounds:
    4 HSPUs
    8 CTB Pull-ups
    12 85kg Deadlifts
    16 20″ Box Jumps
    5:30. Could’ve done this one much faster. I was shooting for somewhere in between high-3 and low-4. Finished the second round in sub-3.
    I have a bad habit of over pulling on the CTB Pull-ups thus fatiguing quickly on them. In the first and second round the majority were nipple-to-bar, which is not very efficient. By the last round I was doing singles. Every thing else with the exception of 1 HSPU in the 3rd round was unbroken. Gotta work on my CTB accuracy.

  • Aaron
    Reply

    340. My shoulder press sucks.

  • Outlaw
    Reply

    Your deadlifts and squats looked pretty easy today, especially deadlifts. I bet you could’ve easily increased your total today by going a bit heavier on those two.

  • Aaron
    Reply

    Thanks, I probably could have, but the last time I tried to max, I tweaked my lower back and was out for a couple weeks. Didn’t want to really push it today!

  • peterbassi
    Reply

    I missed the last back squat wod so I did 5×3 back squats. 60-70-80-90-100(PR). Pretty sure I could have gone heavier. Gonna try again later this week.

  • Stephanie E
    Reply

    I felt no soreness or pain in my foot for three days, so I went ahead and made up Nasty Girls
    Rx’d 13:53 (or 58?)
    Doing this workout Rx’d was one of my big goals, so I’m happy with this!

  • Elizabeth
    Reply

    check it out, george made it to the main page, haha

  • Steve
    Reply

    Saturday: 2 sets of tennis, won 6-4, 6-1 (yeah, Crossfit!) + 4 mile run
    Sunday: {1000m row, 50 KB swings, 25 situps, 750m row, 40 KB swings, 20 situps, 500m row, 30 KB swings, 15 situps} in 19:33
    Monday: CF strength bias, second week. Did 3×5 back squats at 90kg. After a year, I’m still learning the difference between low-bar and high-bar squats (thanks, Jason!). For heavy WOD after, did 10 minutes of squat-cleans with 95#, maybe 20ish reps.

  • Jeff
    Reply

    90kg back squat :(
    45kg shoulder press (PR)
    140kg dead lift (PR)
    275kg CFT

  • Jonathan H CFATL
    Reply

    21-15-9
    Knees to elbows
    burpees
    OHS, 95#
    6:38

  • CrossFit Atlanta
    Reply

    If you have been running with a heel strike and then switch to running with a forefoot strike you absolutely should not attempt anything near your old mileage until the tissues of your foot, ankle, and calf have become adjusted to the new demands being placed on them. This normally takes 6-8 weeks of gradual increase in volume, practicing the new style and doing drills and exercises aimed at strengthening the tissues involved. Folks who try to go out and do their old mileage totals immediately after switching from heel to forefoot strike are prime candidates for achilles tear, plantar fascitis, and sore or torn calf muscles.
    Among its many benefits forefoot strike reduces the eccentric shock and load around the knee by 50%, but it increases the eccentric load on the tissues around the ankle by about 25%. Eccentric loading, tissue being lengthened under load, produces much more stress than contracting under load. Just like everything else, you should gradually increase the mileage and allow time for your body to adapt.

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