Wednesday, December 16, 2009

CrossFit ATL 4318 (1) Richard

Workout of the Day

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

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Showing 10 comments
  • peterbassi

    This should be quick and easy.

  • Stephanie E

    Did Vas’s bday workout but subbed pull ups with kettlebell swings cause I still have an irrational fear of my finger bursting open again. I won’t put up my time but I can say that I learned that my OHS have gone from Mediocre to Suck. Need to work on those.
    Traveling for work the rest of the week, anyone doing anything Saturday night?

  • Dave Hodges

    For Vasiliy as a follow-up to yesterday’s post:
    On whether having an obese spouse makes you obese as well.

  • MoMo

    Hey Guys:
    Just wanted to write a post to let you know that we will likely be making some changes to the 100 day challenge. Many of our most experienced trainers and athletes have expressed concerns about the length of the challenge and the potential for shoulder injuries, impingements and tendonitis. Since our gym has so many top contenders for the Sectionals and eventually, the Games, I am very concerned about this as well. The point is to get better, not to get hurt and I could not live with myself if someone ended up not being able to compete as a result of this challenge. We must listen to those among us who are the most knowledgeable and experienced. Yes, I realize this last statement is ironic coming from me, the Queen of giving lip during difficult workouts…but I do process and listen, eventually. So, look for revised rules coming out soon, and while I’m sorry about the change, I think it’s necessary to make an adjustment in the pursuit of intelligent training. In the mean time, take care of yourselves and your shoulders!

  • kba_cfatl

    I was able to use Crossfit today in a real life application.
    A lady fell down while walking on weird incline area. She was ok but could not get up. I asked her if she wanted me to help her get up. She said she was not sure if I could, but yes she needed the help. I figured she did not weigh more than I could deadlift so I went ahead and tried. I was able to pick her up by putting my arms under her armpits and then I stood up. Since she was taller than me, I could not get her all the way up, but it was enough for her to get back on her feet. She almost fell again but I was able to catch her, get her on to a level walking surface and back to her car.

  • Ken

    I tried a program once where you trained pushups all the time to get to be able to do 100 pushups (straight). In the end it did more to aggravate my shoulders than anything else. So I was also a bit worried you all may be down a road where you may do more harm than good.
    Having said that, if ring dips, or some other movement is a weakness that you really want to work on I would consider the following (just from experience no science here):
    1. If its a big/heavy movement like Deadlift, Squat, clean, etc, Add or replace a WOD every week with this movement (every other cycle or so). Weaknesses do not come up often enough on the main site.
    2. If it is a small/relatively light movement like dips, pullups, wall balls, pushups, etc add or replace a WOD every cycle with your weakness. You can either replace a current WOD or ask a trainer to make you up a workout with max reps or something for after the main WOD. You could still have a challenge, for example to see who can get to 25 stright ring dips first, just not working them every day.
    3. If it is a “skill” like DU’s or form issues on olympic movements I think putting in your warmup is probably the best option.
    Just my thoughts…

  • Ken

    That’s awesome!

  • MoMo

    Thanks for weighing in Ken!
    Sent from my iPhone

  • Heidi_CFATL

    That’s great! Functional movements 🙂

  • peterbassi

    Are we calling head-to-ground hspus Rx for this workout?

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