Tuesday, June 9, 2009

CrossFit ATL 3116 6 AM crew

Workout of the Day

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

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Showing 20 comments
  • VAS
    Reply

    I could never understand why these 2 always come up together. Which one is everyone doing today?
    Pull ups are great way to exercise. They burn 500+ calories in an hour. So why aren’t we all doing pull ups? because they’re hard! (..I still can’t get over the ropeless jump rope video)

  • doobie
    Reply

    Quick question: What is the name of the individual toed shoes? The ones that simulate being barefoot?

  • VAS
    Reply

    Would you want rugby in the olympic games?
    http://www.olympic-rugby.org/

  • VAS
    Reply

    Vibram five-fingers

  • doobie
    Reply

    Nice. Have you tried them?

  • CrossFit Atlanta
    Reply

    Why don’t they call them “Five Toes”?
    As far as I’m concerned they are “Toe Shoes” not “Finger shoes”

  • Arthur
    Reply

    I’m traveling again. I realized Crossfit Cedar Park (suburb of Austin, TX) is a couple miles away from my sister’s where I’m staying so I no longer had a good excuse to be lazy even if I’ve been eating/drinking all the wrong things on vacation. So I hit up their 10am class today for the following:
    Warm up was crazy cuz I started with our normal warmup then realized they make up special ones each day so I switched to that, then they wanted to the tabata jump rope thing as another warm up.
    Tabata jumprope (336 total jumps) over 8 rounds (20 seconds jump-10 second rest REPEAT). I know this sucks but honestly this is THE first time I’ve actually incorporated jump rope into a work out. I usually shy away from any jump (normal or double under) workouts and I rarely put it in my warm up. Gotta change that…
    WOD
    5 rounds
    x5 Deadlifts (Rx 275lb – I did 195 1st, 185 2nd, 145 3rd, 4th and 5th rds)
    x10 Burpees
    8:02
    As always I learn the same lessons. Eat better and work out more.

  • Margaret
    Reply

    I will be in tonight and I am thinking Cindy. I have never done pistols before, and my legs are still a bit too fried from all those thrusters to make this my first attempt. I will repeat what I said yesterday: I think I am more sore from taking a day off and that I would better off if I had worked out yesterday. It’s because in addition to feeling sore, I also feel stiff. At my age, I need to keep moving. Any of you scientists out there have data to back up this anecdote?
    Want to reiterate something else to Joe, if you’re out there and reading. Good job, man, and keep pushing. I can tell you first hand that it’s difficult to watch others pass you by in a workout, and even harder to slow down significantly once you start trying to do things as rx’d. It takes a lot of mental discipline and toughness. I fail at this once every couple of months and either give up or feel like giving up. The only thing to do then is come back for more, try harder and do well next time. You should have seen our friend KBA fight her way through Kelly the other evening. She never gave up. Keep fighting the good fight. Both of you are an inspiration.

  • BMW-CFATL
    Reply

    On the muscle soreness…it could take 24-48 hours for muscle soreness to set in, aka Delayed Onset Muscle Soreness (DOMS).
    Muscle soreness is the result of working muscle to the point where the muscle fibers are damaged. The muscles are actually bleeding and releasing an enzyme called CPK.
    The only way they feel better is by healing. Stretching or working them more does not help heal the muscles. It may provide temporary pain relief making you think that you are helping them.
    Is that scientificky enough? I’m sure someone else might have a better explanation.

  • Margaret
    Reply

    Sounds good to me. So what you’re saying is, there’s no short cuts. That sucks.

  • Laura
    Reply

    Help! I am having major foot pain on the ball of my foot from jump roping. Any thoughts? As a recovering runner, my first thought is to get new shoes and that I have squished all of the squish out of my current pair. Anyone else have suggestions/thoughts?

  • Steve
    Reply

    “Cindy”: 15 rounds + 10 push-ups.

  • kba_cfatl
    Reply

    Thanks for the shout out Margaret. The freezer helped that evening. Good job today on going for the non-knee pushups towards the latter part of your rounds, which is a time when we all feel like puking.
    For the soreness, I wondered the same but I know recovery is important, even more so as we get younger 😉

  • peterbassi
    Reply

    Did Cindy today. 13 rounds + 5 pullups. My pullups and pushups were unbroken (except for slipping off the bar once by accident) but because my legs decided to boycott working out today after that thruster/du nightmare yesterday I came in 2 rounds behind last time. Thrusters are the devil.

  • kba_cfatl
    Reply

    Mary as Rx, 7 rounds plus 10 pullups.
    Only 5 pull-ups away from completing 8 rounds, but I was glad to beat my number of rounds. Last time I got a grand total of 1 round, so this was a 6 round PR.
    Laura did this happen while you jump roped? Sometimes my right foot gets cramped during jump ropes. I wonder if it has to do with a hard landing vs landing on the ball of the foot with a more upright posture (vs bending over at the waist).
    Dan told me that the jump rope guy (I forgot his name) recommends using a mat to jump rope on vs hard floor/cement.

  • kba_cfatl
    Reply

    I have them and like them, but I am biased as I was already used to walking, running and martial arts barefoot. It is recommended to get used to them, like wearing them 20 minutes at home and increasing the time you use them (that is if you are only used to wearing shoes with padding).

  • MikeG_CFATL
    Reply

    Laura, practice a softer landing on the ball of your feet. Also, practice on the rubber mats instead of the concrete.
    I did the 5 rounds of:
    21 thrusters 75lbs
    21 double unders
    As rx’d…7:50. My legs still hurt!

  • Stephanie E
    Reply

    Mike G, that’s sick-nasty. KBA great job on Mary! That is the official workout from hell.
    Rode the Vinings Loop with my friends today, went about 20 miles with tough hills. My legs felt the thrusters from yesterday, but fun ride nonetheless.

  • Joe DeCarlo
    Reply

    Thanks for your words of encouragement – it goes a long way.

  • VAS
    Reply

    Mary
    12 rounds + 2 pistols

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