Tuesday, November 10, 2009

CrossFit ATL 4222 Richard goes after Knees To Elbows

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.

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Recent Posts
Showing 16 comments
  • Dave Hodges
    Reply

    Did Cindy last week: 20 rounds plus 5 pull-ups, 10 push-ups and 1 squat.
    Check out Valentin Dikul throwing around some 5 pood kettlebells:
    http://www.youtube.com/watch?v=bth6sW7YBIo

  • roy
    Reply

    just a reminder to those that want to help i will be conducting a prehire fitness assessment at 0800 on the 12th.maybe even a swat test also

  • Heidi_CFATL
    Reply

    Roy, I’ll be here to help.
    Did the Filthy 50 today. Men’s weight except wall ball, 15lb. 32:29.
    This is a PR since last time Dan forgot to write wall balls on the board, so skipped those and my time was 32:05. lol

  • VAS
    Reply

    I’ll be there to help.

  • VAS
    Reply

    Excellent article by CCT Joey on the Tabata workout. (you’ll have to scroll a little)
    http://crossfitchaos.com/chlog/Entries/2009/11/10_Tabata_Something_Else.html
    Courtesy of affiliate blog.

  • Jeff
    Reply

    Cindy – 18 rounds + 2 squats
    More than a three round PR

  • mike k
    Reply

    good article. I was under the impression that “all out” effort was what the athlete should strive for. Although I think like most, when we start strategizing about score, we try and set a pace and keep it. Also, crossfitters do not do tabata workouts regularly. that leads me to ask: what will do more for improving my fitness in the long run, (in other words, what will lead to a better score next time) going all out or pacing? I believe that pushing your limits during a workout, even at the detriment to a particular workout’s time or score can have great benefit in the long run. This may be a a misconception that I have. Here’s kinda how I look at it- I’d rather do the eliptical for 30 minutes while watching tv than do “fran”; I’d rather eat a loaf of buttered bread than broccoli; and I’d rather pace a tabata workout than go “all out” I don’t think CCT Joey gave any data for why I shouldn’t go “all out” on my next tabata workout

  • Dave Hodges
    Reply

    The reason you don’t go all out is to maximise power output over a longer period of time. If your goal is max power, and the workout has a longer time component to it than something like Fran, then you should pace yourself to improve power.
    Mass, distance, and time = things you can objectively measure.
    How you feel about going “all out” = not something that can be objectively measured.

  • VAS
    Reply

    Good job Jeff.

  • VAS
    Reply

    Try it.

  • Ken
    Reply

    Mary
    13 rounds, + 5 HSPU, 10 Pistols
    PR for me, but I got worked by Vas. Nice work Vas.

  • MikeG_CFATL
    Reply

    Mary
    12 rounds…PR, but I got worked by Ken and Vas.
    then did 3x1000m row…3:34,3:36,3:35

  • Dave Hodges
    Reply

    2k row. 7:59

  • VAS
    Reply

    Mary as Rx
    14 rds + 11 PR by 2 rounds

  • kba_cfatl
    Reply

    Mary Rx
    5 rounds + 6 pistols
    last time was 7 rounds plus 10 pullups
    my HSPU were worse this time, and skin bunched up on pull-up bar on garage (which may or may not have made a difference)

  • Michael T. Aaron
    Reply

    Cindy: 22 rounds plus 5 pull-ups and 10 push-ups. I think I can get on the board next time.

Leave a Comment