Sunday, May 17, 2009

CrossFit ATL 3105 (1) Nick Cozzo, from CrossFit Smyrna, after the Challenge workout Saturday afternoon.

Workout of the Day

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

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  • Ken
    Reply

    Responding to yesterday’s blog…
    First off I think the words technique and Ken have never been in the same sentence before when discussing crossfit other than to say I need work on my technique…Maybe a good step.
    As far as muscle ups, don’t think I invented it, but I essentially emphasize rotational momentum versus linear momentum by lifting my legs up high during the initial static pull, and then kipping them down and back to rotate myself through the transition rather than kick myself straight through it from the bottom (which kindof forces you to use linear momentum). I do this because otherwise I find that small muscles used in the transition get tired fast and I get stuck on reps. When I get really tired my legs almost come above the rings on the initial pull. I read in some the regionals some people were doing a muscle up from an inverted hang or inverted l, and when you come out of that you really get rotational momentum going and sweep right through the transition.

  • Rob M
    Reply

    Hungover filthy fifty today. 20:57 as Rx’ed, about a 2 and a half minute PR.

  • Jonathan H CFATL
    Reply

    Hungover filthy 50 as well. 21:44 Rx. A one minute PR for me. Workout felt pretty amazing until I got to burpees and crashed (and Rob passed me). I will be spending the rest of my day flat on my back.

  • Laura
    Reply

    Made up the GHD sit up, hip-X WOD from Thursday. 20:40 and I feel amazing. . .so, really I am just waiting for DOMS to set in.
    Loved seeing the hung over filthy 50 today, guys. The gym smelled like a mix of sweat, stinky feet, and booze. . .reminded me of a frat house. Great to see many of the hung over people got PRs today. We may need to experiment with that more often in the gym.

  • Outlaw
    Reply

    Hungover filthy 50 here too. 26:39 as Rx.

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