Wednesday, December 29, 2009

CrossFit ATL 4330 José, from CrossFit Bogota, and his brother in law, Cooley

Workout of the Day

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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Showing 5 comments
  • Laura

    My holiday workouts can best be described as competitive eating. Trying to make up for it now.
    Sunday- 8 mile run (puked)
    Monday- Tabata S.E. (sore)
    Tuesday- Helen (super sore)

  • Steve

    Quick question for Dan or any of the trainers: what are the hours for the next couple of days (New Year’s eve, New Year’s day, and this weekend)?

  • MikeG_CFATL

    New Years Eve: regular hours
    New Years: 12-2pm
    Weekend: regular hours
    btw…nice work on the PR. Mike K says you can go a lot faster. You didn’t put your PR on the board.

  • Steve

    Thanks, and thanks.
    I forgot about how hard Helen is on the grip with the KB swings and pull-ups back to back. I was taking it easy on the run, thinking it would help me go through the KBs and pull-ups unbroken. I started falling off the bar because of grip failure in the second round of pull-ups. Mike K’s observation: if you are failing because of grip strength, why are you holding back on the run?

  • Jason Bourgeois

    Quick reminder:
    I’ll be starting my lifting classes next week with sessions on Monday and Wednesday at 5:30 and 6:30. Read the description under the “Olympic Lifting/Strength Training” tab to the left. Email me if you have any questions.
    Happy New Year and hope to see you next week.

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