Saturday, November 14, 2009

CrossFit ATL 4226 Happy Birthday George!

Workout of the Day

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

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Showing 15 comments
  • kba_cfatl
    Reply

    I made up Eva, myself. it was a challenge to keep going and finish
    73:25 haha, as Rx.
    but not all of the KB swings were 180 degrees. partially due to the fact I have fears of letting the KB swing too far back (which has happened to me)
    I ran the whole thing (slowly) and no stop lights so no excuses for me to stop. I was grasping with what grip I had left in the last round of pull-ups.

  • Steve
    Reply

    I also slogged through Eva today, 55:20, with KB swings scaled to 1.25 pood. I had the same problem as Kulsoom in the later rounds, my grip was shot and I could only hang on to the bar for two or three pull-ups at a time.

  • Jonathan H CFATL
    Reply

    4 x 400m at the track this morning:
    1:05
    1:06
    1:07
    1:07
    I couldn’t walk after I finished and I almost puked.

  • peterbassi
    Reply

    Yesterday (saturday): CVS Strong Legs 5k: 26:54. Ran it in fivefingers. Definitely an advantage on the up-hills but disadvantage on down-hills. Stubbed my big toe and tore the front of it open (I run like a sloth).
    Today (sunday): made up the pj/lpu workout: 13:03. Can anybody tell me what it means to do the lpu’s RX? Do they have to be dead-hang? After the first round I was doing sets of 3 then sets of 1 with a bit of a kip. Does that count?

  • Dave Hodges
    Reply

    As far as I know, the idea is to do them strict form. I cannot figure out how a kip would work when you are maintaining an L position. When I am really down on the needed strength, I throw my legs into the L position and just as I get the perfect L, I use the momentum from my previously moving legs to go up a little faster. As long as your legs are perpendicular to your trunk, I think they count.
    Good time, by the way.

  • Richard B.
    Reply

    So, I have been doing Crossfit for a little less than 3 months now. I am content with my progress, but still frustrated with some of the times and rounds that I have been posting in comparison to others. What do I need to do to really start turning the corner and seeing some serious progress. Also, I am perpetually tired and sore during the week from the WODs. Is there anything or any tips that you can offer to help curb my fatigue and soreness. Thanks.

  • Steve
    Reply

    Queen talked me into the Filthy Fifty today (along with a half dozen other people who were looking for a rest-day workout). 35:56.

  • Steve
    Reply

    Maybe a trainer will weigh in here, but my opinion is that this is a pretty typical experience when starting (being sore all of the time while others are way ahead in time/scores).
    The three biggest factors to fast times and heavy weights in crossfit — again, my opinion — are genetics, muscle adaptation, and skill. One you can’t do anything about, the other two just take time and practice. In the mean time, you can work some of the skill-based stuff into your warmup and watch related videos at crossfit.com, crossfit journal, and againfaster. You can also clean up your diet (if you have any bad habits to fix), get plenty of sleep, and not be afraid to take a day or two off if you are feeling wrecked.

  • peterbassi
    Reply

    The first few months of CrossFit can be trying. There is no doubt that what we do is difficult. You’re doing things that your body (typically) is not used to and learning some pretty technical skills while pushing your body to the edge of its capacities in many areas. Seeing big big progress in a short period of time in most cases just isn’t reasonable. As long as you’re seeing your times/rounds/form/etc improving, you’re moving in the right direction. Also keep in mind when comparing times that some of these people have been doing CrossFit for 2+ years and come from a range of athletic backgrounds. If you are weak in a skill or a lift, watch the videos on the main site and/or ask any of the 400,000 awesome trainers we have at our gym for help.
    For the fatigue/soreness, high performance requires tuning and maintenance. Make sure you’re doing the basics: warmups/streching before the WOD, maintaining correct form/technique during the WOD, stretching after the WOD, eating right, getting enough sleep, and taking those rest days when they come up.

  • VAS
    Reply

    5 rounds
    15 95# p. jerk
    15 L-pull ups (not swung into)
    13:17

  • VAS
    Reply

    Sleep right. Theoretically, you shouldn’t have to use an alarm clock to wake up.
    Eat “meat and vegetables, nuts and seeds, some fruit little starch, no sugar.”
    Obviously, both are hard to do. But you can always strive for them.
    You can also set mid-workout goals. Try out different pacing strategies. For example, next time a workout calls for squats, do 10 fast squats, followed by 5 slow ones, and repeat the interval until you are done.

  • Marie_CFATL
    Reply

    As far as I am aware, an Rx L-pull up is being in an L through the entire ROM of the pull up. That is from the time your elbows are locked out at the bottom, to chin over the bar, and back down. The ‘kipping L’ isn’t Rxed because you are bringing your legs up into an L during the pull up- so you aren’t really holding it.
    Vas has a momentum thing in his L pull ups going (although I wouldn’t call it a kip since he doesn’t use his hips). He does a little swing at the bottom where he pushes foward through his shoulders that seems to either help him time or help him up on the pull, I am sure he can clarify better. But he does hold the L the whole way through.

  • BMW-CFATL
    Reply

    Pretty much what Vas said. Make sure you are recovering adequately. It is VERY rare that anyone is over-training, but under recovery is common.
    Definitely do not sell short nutrition. Nutrition plays a larger role than most people give it credit for. Try to stick to a Paleo diet as closely as possible (no grains or dairy).
    If you pay close attention to recovery and nutrition then follow the daily WOD’s, you will make progress for years.

  • VAS
    Reply

    Is there anything on the menu besides Angie?

  • Bethanie
    Reply

    in addition to what others said: be patient and celebrate small gains. these things take time. look at peter’s post regarding angie…

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