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.

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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.

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