Wednesday, January 14, 2009

CrossFit Atlanta 1985
Having fun with medicine ball cleans

Workout of the Day

Overhead squat 3-3-3-3-3 reps

Post loads to comments. 

C.J. Stockel, International level Olympic Lifting Coach, is holding a one day O-Lift seminar in Flowery Branch this Sat.  Highly recommended.

We will be closed Saturday to host the CrossFit Nutrition Seminar with Robb Wolf.  Please visit one of the other local affiliates Saturday if you don't attend the O Lift seminar in Flowery Branch.

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Showing 22 comments
  • Bethanie
    Reply

    “Pick up that ball Heidi!!” haha, good times

  • Margaret
    Reply

    Did I injure my knee, or is it purple and green from the black band snapping it several times last night as I attempted to dismount the rings?? It’s purple around my knee cap, and a little green on the outside, by my ACL. Is this an uh-oh, or just another crossfit battle wound? Doesn’t hurt when I walk, go up or down stairs. Haven’t tried running yet. Not whining, just curious.

  • Matthew Queen
    Reply

    Purple and green sounds gangrenous. You should probably amputate just to be on the safe side.

  • Margaret
    Reply

    That was a very helpful response(!)

  • VAS
    Reply

    Purple and green sounds like a superficial bruise. Is there a lot of swelling?

  • Heidi_CFATL
    Reply

    I would have smacked you if I had the energy during that workout! lol, thanks again for pushing me!

  • Margaret
    Reply

    No, no swelling. Sounds like it’s a superficial bruise. I will proceed under that assumption and see you all tonight for the WOD.

  • julie
    Reply

    Last night’s workout was rather wrist-intensive, and apparently I’m now a head case. At one point Chandler actually had to tell me not to death-grip the bar at the top of the cleans. Anyone got advice on getting out of your head?
    In other news, kba was all inspirational and stuff with the “never say die” ring dip action. Nice!

  • Dan CFATL
    Reply

    Margaret, if it doesn’t hurt and doesn’t affect movement, then it’s probably a surface bruise and nothing to worry about.
    Julie, To make a long story short on the technique end, if your wrists hurt after cleans, you are catching the bar wrong. It takes time to develop the skill but you need to catch the bar on your shoulders rather than in your hands.
    On the mental side, “getting out of your head” is a subject on which much has been written. A prerequisite is that you have made good technique instinctive and habitual through good practice, then it becomes mental. Start your reading here,
    http://www.epstais.com/articles/eye.php

  • roy
    Reply

    heidi still my fav honey

  • Heidi_CFATL
    Reply

    Ahh..Roy, you’re just saying that cause I carry a knife and can shoot better than men :) lol

  • Bethanie
    Reply

    that’s weird Julie…last night was the first workout in a while that my elbow hurt (dips). It helps me to remember that my elbow is healed and the pain that I experience is just due to getting strength/flexibility back rather than it still being broken. Remember, your doc wouldn’t have released you if you could easily re-injure it and that you are doing a form of physical therapy when you work it out. (of course you know your body and should decipher between good vs bad pain). I still ice it the nights that it bothers me which I think is a good idea. Hope that helps.

  • roy
    Reply

    well there is that…..but mostly cause of your rockin butt:) also my
    crossfit devotion has helped me by contributing to my promotion to
    Major.thanks all

  • Marie_CFATL
    Reply

    Overhead squats SUCK after so many dips. My shoulders were shot today and the overhead squats were realllyyy hard without shoulders.
    45kg-50-55-60-45
    After the 60 there was no way I was going up.
    This makes me want to max out my OHS. If I can do 60 so sore, I think I could rock a single fresh.

  • RIEP CFAtl
    Reply

    Congrats Roy from Mike and Lauren Riep!
    OHS – 55kg, 60kg, 65kg, 75kg, 80kg
    Thanks Marie for putting up good numbers to push me.

  • roy
    Reply

    thanks guys

  • Laura
    Reply

    OHS 30-35-40-42.5-45-47.5-50
    OHS are way cooler than virtual shoveling, and real shoveling for that matter.

  • Ed CFNF
    Reply

    Dan, great article. As someone who practiced traditional martial arts for nearly 20 years I found this article as a nice refresher. I hope you enjoyed hosting a certification.

  • Ed CFNF
    Reply

    Oh yeah, definitely stoked for this Saturday’s Oly seminar!

  • Ed CFNF
    Reply

    Mike G., Austin ships out tomorrow.

  • kba_cfatl
    Reply

    Thanks Julie. CF people would consider it positive v.s. crazy, that is the 95% of the population who do not share the personality characteristics we have.
    I have mental blocks also. Like Dan said, you need to use your shoulders. The best thing for me is to practice the movement with the dowel so that it is done quickly without thinking, then with the same speed, move up to higher weights. also practice bailing the weight so you do not feel you have to grip the bar like that.

  • kba_cfatl
    Reply

    congrats Roy
    Thanks Amy J for the moral support w/OHS. At first we thought we were really awesome but found out we were using a 15kg not 20kg bar. But we were still awesome and PRed.
    got 35kg last time. This time got 38kg but Mike had to help me get the bar overhead because yet again my mental blocks would not allow me to fall/jump under the bar in either the push jerk or split jerk.

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